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Creatine is one of the most researched supplements, but what does it actually do for you?
If you are exploring the benefits of creatine, you are probably trying to select the best product, or maybe you’re wondering if it’s the missing piece in your supplement regimen. You’ve most likely done your research, and like many individuals focused on enhancing performance, you’re ready to move past the hype and get to the data.
This article cuts through the noise to give you the science-backed answers. You will learn what creatine does, the benefits of creatine, and how it compares to C60.
Creatine is a naturally occurring compound found in muscle cells. It is synthesized in the body from three amino acids, which are arginine, glycine, and methionine. Creatine is also found in some of the foods we eat, such as cow’s milk, red meat, fish, and seafood.
In our bodies, creatine is stored in muscles as phosphocreatine and is used to produce ATP (adenosine triphosphate). ATP is the primary source of energy used by cells, particularly during short bursts of intense activity.1
There are times when the body is in need of a quick energy store, as during high-intensity physical activity, such as weightlifting or sprinting, ATP is rapidly depleted, and the body taps into its creatine stores for that boost.1,2
Research has shown that creatine supplementation improves performance in activities that require short bursts of energy, such as sprinting, weightlifting, and high-intensity interval training (HIIT). It enhances muscle power output and endurance, enabling athletes to perform more reps and tolerate high volumes of training.1 If you’re wondering how, well, creatine supplementation may be related to tapping into the glycogen swiftly stored in muscle, thereby supporting an instant release of glucose.1,3,4
Creatine is known to increase muscle mass over time. It helps to draw water into muscle cells, increasing cell volume. This increased cell volume can also trigger muscle protein synthesis, leading to hypertrophy (muscle growth).1,4
Emerging research suggests that creatine may help to support cognitive benefits, particularly in situations involving mental fatigue or sleep deprivation. Since the brain uses ATP for energy, supplementing with creatine may help improve mental clarity and decision-making abilities.1
In addition to its cognitive benefits, creatine may also play a role in protecting the brain from neurodegenerative diseases. Some studies suggest that creatine may help to support to reduce the risk or slow the progression of neurodegenerative conditions like muscular dystrophy, Parkinson’s disease, as well as in aging and brain health.1
Creatine has been shown to assist with muscle recovery by reducing muscle damage and inflammation following intense exercise. Some studies have demonstrated that creatine supplementation reduced markers of muscle damage and soreness after high-intensity resistance training.1,6 By supporting faster recovery, creatine allows for more frequent training sessions and can help athletes train harder and more effectively in the long run.
There are several forms of creatine available on the market, each with unique characteristics. The most common types include:
It is best to discuss with your healthcare provider (HCP) the different types of creatine and how they compare in terms of their benefits, as well as whether you are a candidate for using creatine.
Creatine supplementation is beneficial for many individuals, however, to reiterate, it is imperative that you speak with your HCP before starting creatine or any dietary supplement. While creatine is generally safe for most individuals, those with pre-existing kidney conditions or any medical concerns should consult with a healthcare professional before supplementation.
If you are considering taking a dietary supplement, it is essential to investigate not only what is listed on the label, but also how the supplement’s ingredients have been sourced, manufactured, and tested for safety and purity. Here are a few things to look for when choosing a creatine supplement.5
|
Benefit |
Creatine |
Carbon 60 (C60) Buckminsterfullerene |
|---|---|---|
|
Cognitive Function |
May improve cognitive performance, particularly in sleep-deprived individuals.1 |
Potential neuroprotective effects that may help to support cognition.7 |
|
Cellular Health |
Supports ATP production, aiding in energy production in cells.1,5 |
Antioxidant properties that protect cells from oxidative stress.8 |
|
Recovery and Fatigue |
Reduces muscle damage and inflammation post-exercise.1,6 |
May neutralize inflammation and oxidative damage after exercise.8 |
|
Muscle Mass and Fat Loss |
Enhances muscle mass retention and fat loss through exercise.1,6 |
No direct evidence for fat loss, but may aid in overall metabolic health. |
|
Neuroprotective Effects |
Limited evidence; may support brain health in high doses.1,7 |
Strong antioxidant potential may help support the brain and nervous system. |
Creatine is a well-researched supplement that helps support performance by fueling your body’s natural energy (ATP) production, which can be beneficial for high-intensity activities. Its studied benefits also include supporting muscle mass and post-exercise recovery, along with potential cognitive support. C60 (Carbon 60) functions differently, acting as an antioxidant that helps protect cells from oxidative stress.
These two supplements can offer a complementary approach: creatine helps support energy production, while C60 helps support the body’s natural processes for dealing with oxidative stress. Whether you choose one or both, always prioritize quality. Look for pure creatine monohydrate and 99.99% pure sublimated C60 in a high-quality organic oil, ensuring both products are third-party tested for purity and concentration.
As always, before starting any new supplement regimen, it is essential to consult with your healthcare provider to discuss your personal health goals and determine what is right for you.
Disclaimer
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
Ken Swartz, MS is the co-founder, Chairman Emeritus, and former Chief Science Officer at
C60 Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available.
Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in
Economics from Arizona State University.’
References