Creatine is often associated with hitting the gym and building muscle, but the supplement, typically taken in powder or capsule form, has recently been linked to a variety of other uses and benefits.

Singer Ciara told Business Insider last month that she takes creatine not just for muscle boosting, but to support energy levels throughout the day.

Actor Mark Wahlberg has also hopped onto the trend, creating his own creatine monohydrate product, while health gurus like Stanford neuroscientist Andrew Huberman have touted its various neurological benefits.

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What is creatine?

Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys, according to registered dietitian nutritionist Sam McKinney of Life Time Fitness in Minneapolis.

“Our bodies need adenosine triphosphate (ATP for short) for energy and to maximize performance in high-intensity exercise, and creatine steps in by ‘donating’ a phosphate group to help produce additional ATP,” she said in an interview with Fox News Digital.

“It is most well-known for its role in increasing power output and force during exercise and, as a result, its impact on muscle growth, healthy body composition and athletic performance.”

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McKinney confirmed that creatine has been garnering more attention recently for “broader” functions of cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health.

Women typically have 70% to 80% lower creatine stores than men, McKinney said. Creatine supplementation can be beneficial during hormone changes, like menstrual cycles, pregnancy, post-partum and menopause.

Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys. (iStock)

Brain benefits

Some studies have been done on creatine and cognitive health, according to McKinney, with mixed but “encouraging” results.

In one small study, individuals with depression saw improvement with 3 to 5 grams of daily creatine, but individuals with bipolar disorder saw symptoms worsen.

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Another study found that creatine can help support those with traumatic brain injuries, showing improvements in amnesia, headaches and fatigue.

“There may be some potential benefits to memory and intelligence scores from creatine as well,” McKinney said. “These cognitive health benefits are often more pronounced in those who are at risk for lower phosphocreatine stores, such as vegetarians, vegans and the elderly population.”

“[Creatine is] one of the safest and most effective supplement options on the market for most people,” one expert told Fox News Digital. (iStock)

On Huberman’s website, in the description of a “Huberman Lab” podcast clip, creatine is described as the “‘Michael Jordan’ of supplements.”

In another clip, the neuroscientist says creatine can be used as a “fuel source in the brain,” with some evidence that it can connect with areas involved in mood regulation and motivation.

Heart benefits

There is also evidence that creatine may have some heart health benefits because the heart uses ATP for energy like “any other muscle in the body,” McKinney said.

“Creatine plays a big role in the heart’s contraction and energy,” she said. “So, in turn, creatine could help to support energy supplied to the heart that is needed to deal with stress or periods of an increased workload, such as exercise.”

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Creatine supplementation has also been shown to improve outcomes from heart bypass surgery and the balance of oxygen in the heart, according to McKinney.

Combining creatine with nutrients like vitamin B12 may also help promote better overall energy and heart function.

Anti-aging benefits

Since creatine helps with muscle building, McKinney noted that it also helps to increase lifespan, as muscle decreases with age.

Since creatine helps with muscle building, it also helps to increase lifespan, as muscle decreases with age. (iStock)

“Using creatine can help mitigate these losses and help us to stay strong, mobile and independent,” she said. “When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.” 

Some specific benefits of creatine include improved grip strength and lower body endurance, according to McKinney, “both of which are markers of mobility and health in the elderly.”

Bone benefits

McKinney referenced another study that suggests creatine could help keep bones strong when combined with a strength training program.

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“The reason could be associated with the benefits of creatine and power output (making the workouts more effective), or with increases in muscle mass adding more tension to the bone, which supports bone strength,” she said.

Most people see benefits with a daily ongoing dose of 5 grams of creatine, experts say. (iStock)

Dosage and potential risks

Daily creatine doses can range from 2 to 10 grams per day, but McKinney said most people see benefits with a daily ongoing dose of 5 grams. She recommends creatine monohydrate — the most common and well-researched form — as the best option.

“When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.” 

“While there are a lot of misconceptions about creatine, in reality, it’s one of the safest and most effective supplement options on the market for most people,” the expert told Fox News Digital. “Creatine also is not a steroid and does not have a negative impact on kidney function in healthy people.”

Those who have preexisting kidney issues should exercise caution when taking it. 

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“When used orally at appropriate doses, creatine is likely safe to take for up to five years,” the Mayo Clinic states on its website. “As with any dietary supplement, it’s important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product’s quality.”

Before beginning the supplement, experts recommend seeing a doctor to discuss the appropriate individualized approach.

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This story discusses suicide. If you or someone you know is having thoughts of suicide, please contact the Suicide & Crisis Lifeline at 988 or 1-800-273-TALK (8255).

Millions of men undergoing hair loss treatment may be putting their mental health on the line.

Finasteride, a hair-loss drug prescribed for androgenetic alopecia, the most common form of baldness, has been linked to a higher risk of suicide in global studies.

A recent review by Mayer Brezis, a professor at the Hebrew University of Jerusalem, which was published in The Journal of Clinical Psychiatry, argues that there is now enough evidence to mark depression, anxiety and suicidality as genuine risks of the drug.

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Finasteride has been linked to depression and suicide for more than 20 years, Brezis revealed, calling attention to the lack of action from manufacturers and regulators.

These concerns were raised in several studies as early as 2002. Four independent analyses and four studies indicating a “significant increase” in depression, anxiety and suicidal behavior were released between 2017 and 2023.

“There has been, therefore, a two-decade delay in the realization of the incidences and the gravity of neuropsychiatric effects, allowing harm from a medicine prescribed for a cosmetic indication of hair loss,” the author wrote in the study.

“Over 20 years worldwide, hundreds of thousands may have endured depression, and hundreds may have died by suicide.”

Finasteride users have reported ongoing symptoms even after the drug is stopped, including insomnia, panic attacks, cognitive dysfunction and suicidal thoughts.

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In a Hebrew University of Jerusalem press release, Brezis reiterated that the evidence of this connection is “no longer anecdotal.”

“We now see consistent patterns across diverse populations. And the consequences may have been tragic,” he said.

Finasteride is a hair-loss drug prescribed for androgenetic alopecia. (iStock)

“The lesson is that before approving a medication for the market, regulators should require manufacturers to commit to performing and disclosing ongoing post-approval analytical studies, and this requirement needs to be enforced,” Brezis concluded in the review.

In 2011, the FDA reportedly acknowledged depression as a potential side effect of finasteride, adding suicidality in 2022.

The agency recorded 18 suicides linked to finasteride in 2011, although Brezis argued that the number should have “ranged in the thousands.”

In an additional statement sent to Fox News Digital, Brezis confirmed that physicians frequently prescribe finasteride “offhandedly because they are not aware of its risks.”

“My recommendation to patients and physicians: Stay away from this medication,” the researcher said. (iStock)

“Young people often get it from the internet without realizing it can cause anxiety, depression and even suicidal thoughts, in addition to sexual impairment,” he said. “Unfortunately, these adverse effects may persist after discontinuing the medication.

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“My recommendation to patients and physicians: Stay away from this medication,” he said. “My recommendation to the FDA: Take it off the market.”

Finasteride was reportedly invented by biopharmaceutical company Merck, which manufactures the drug under the brand names Proscar and Propecia. Other companies produce generic finasteride versions.

“Organon stands behind the safety and efficacy of its finasteride products.”

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Organon, formerly part of Merck, is the manufacturer of Propecia and Proscar, two finasteride products. The company provided the below statement to Fox News Digital.

“Organon stands behind the safety and efficacy of its finasteride products. Regulatory agencies around the world thoroughly reviewed the safety and efficacy data for these medicines before their approval, and they, together with Organon, have continued to review additional safety and efficacy data in the decades that these products have been on the market as part of the rigorous, routine post-marketing surveillance process.”

The company encourages patients to speak with their doctors if they have any questions or concerns about their health or medication.

For more Health articles, visit www.foxnews.com/health.

A spokesperson for the U.S. Department of Health and Human Services also weighed in on the findings in a statement to Fox News Digital.

“The FDA advises patients to discuss the potential risks and benefits with their healthcare providers before using any pharmaceutical product,” the statement read. “This is particularly important as the FDA has not approved any topical finasteride products, which have been associated with numerous adverse effects reported to the agency.”