Health
Overlooked supplement could slow aging and boost brain and heart health, expert says
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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.
Creatine could have “broader” functions in cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health, according to experts. (iStock)
“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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A simple lifestyle adjustment could potentially slow down the body’s biological aging process, according to new research.
The study, published in the journal Aging, investigated how a diet change and easy exercise regimen affected men between the ages of 50 and 74 over a three-month period.
Researchers designed a clinical trial involving 48 overweight men in Japan. Over a 12-week period, half of the participants followed a strictly structured wellness routine, while the other half maintained their usual habits.
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For the intervention group, the routine required consuming 100 grams of plain yogurt every day.
This group also received individualized dietary counseling that advised them to curb overeating, avoid excessive snacking and cut out sugary drinks.
A simple lifestyle adjustment could potentially slow down the body’s biological aging process, according to new research. (iStock)
They were also instructed to walk or use a stepper machine for roughly 30 minutes a day, at least three days each week.
To measure the impact of these changes, the scientists collected blood samples from all participants before and after the study, and also analyzed DNA for chemical changes that act as indicators of cellular age.
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Specifically, they used a measurement tool called DunedinPACE. Rather than assessing a person’s chronological age in years, this tool calculates the precise rate at which an individual’s body is currently aging.
The men who consumed the probiotic yogurt, adjusted their diets and exercised showed a statistically significant reduction in their pace of aging compared to the control group, the researchers said.
The anti-aging benefits cannot be attributed to any single component on its own due to the variety in the study, the researchers noted. (iStock)
On average, the speed of their biological aging slowed by approximately 2.2%. This reduction is roughly comparable to the slowing of biological aging observed in a previous two-year U.S. study, in which participants reduced their daily calorie intake by 25%.
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This reduction in aging speed happened independently of weight loss , meaning it did not directly correlate with changes in the participants’ body mass index or the exact number of exercise sessions they logged.
The researchers also recorded a noticeable improvement in a specific DNA marker that is linked to kidney function.
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Because this study combined three distinct factors — probiotics, diet and exercise — the authors concluded that the anti-aging benefits cannot be attributed to any single component. Instead, the slowed aging rate appears to be the result of a combined effect.
The reduction in aging speed happened independently of weight loss, the study found. (iStock)
The researchers also acknowledged clear limitations of the study, including its small sample size and short duration. Also, the participant pool was restricted to overweight men of a single nationality.
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More research is needed to determine whether these short-term biological shifts can translate into permanent, long-term health benefits, the study stated.
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The simple act of noting how fast your heart is beating while you’re at rest may be the key to measuring your overall health.
Resting heart rate is defined by Mayo Clinic as the number of times your heart beats each minute while you’re awake, calm and not moving.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults. A slower resting heart rate means the heart does not have the work as heard to pump blood through the body — something typical of someone who is more fit.
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Athletes who are very fit may have a resting heart rate closer to 40 beats per minute, according to Mayo Clinic.
Your resting heart rate can vary due to a variety of factors, including age, physical activity levels, sleep health, smoking, cardiovascular disease, high cholesterol, diabetes, stress, anxiety, hormones, body type and certain medications.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults, according to medical experts. (iStock)
But a resting heart rate that’s often too high or too low may signal a health issue.
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A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body, such as anemia, an infection or a thyroid problem, according to Cleveland Clinic.
A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body. (iStock)
If your heart rate is regularly above 100 beats per minute, this is a sign to talk with your heart care provider.
The same advice applies if you are not a trained athlete and your resting heart rate is frequently below 60 beats per minute.
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Talk to your doctor if other symptoms such as fainting, dizziness or shortness of breath occur.
How to measure your heart rate
You can check your own heart rate by tracking your pulse on your wrist or neck. The best time of day to measure resting heart rate is first thing in the morning, says Mayo Clinic.
Place your index and middle fingers inside the wrist below the thumb, to feel the radial artery; or, do so on the side of the neck, to feel the carotid artery.
Place your index and middle fingers on the side of the neck, to feel the carotid artery — and count how many beats per minute. (iStock)
Count the number of times your pulse beats in 15 seconds, then multiply this number by four to calculate beats per minute.
Wearable devices can also detect and track resting heart rate, although this may not always be accurate.
How to lower your heart rate
If your resting heart rate is higher than normal, there are a few ways to work toward lowering it.
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Vigorous exercise is “the best way” to lower your resting heart rate and increase the heart’s aerobic capacity and max heart rate, according to Harvard.
For those who don’t exercise regularly, it’s important to work your way up in difficulty when following a new workout routine.
Vigorous exercise is “the best way” to lower your resting heart rate, Harvard Health says. But it’s vital to work your way up carefully. (iStock)
Some medications, such as beta blockers, can also lower heart rate. In the same way, managing stress through holistic methods such as meditation or yoga can also help.
Cleveland Clinic also recommends cutting back on harmful substances such as drugs and alcohol, which can dehydrate you and raise your heart rate.
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Adequate sleep can also help bring your heart rate down, in addition to maintaining a healthy weight.
Cardiologist Tamanna Singh, M.D., shared with Cleveland Clinic that lowering your heart rate takes time as various lifestyle changes kick in.
Managing stress through holistic methods such as meditation or yoga can help lower your resting heart rate,
“Just like building your biceps and triceps, it takes time for your heart to become stronger,” the doctor said.
Singh recommended focusing on heart rate patterns rather than dialing in on just the number.
Take note of how your heart rate changes after eating certain foods, when you’re dehydrated or after you’ve begun a new exercise or stress management routine.
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“If you notice that your heart rate is consistently over 100, mention it to your doctor, especially if you’ve tried making lifestyle changes and they don’t seem to be working,” she said.
“Your resting heart rate isn’t the be-all, end-all of your health, but it’s definitely a marker that you should pay attention to.”
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