In a 6-month study in people with traumatic brain injury, those who supplemented with creatine experienced a 50% reduction in dizziness, compared with those who did not supplement.
Furthermore, only 10% of patients in the supplement group experienced fatigue, compared with 80% in the control group.
Another study determined that creatine led to reduced fatigue and increased energy levels during sleep deprivation.
Creatine also reduced fatigue in athletes taking a cycling test and has been used to decrease fatigue when exercising in high heat.
Parkinson’s disease is characterized by reduced levels of dopamine, a key neurotransmitter in your brain.
The large reduction in dopamine levels causes brain cell death and several serious symptoms, including tremors, loss of muscle function, and speech impairments.
Creatine has been linked to beneficial effects in mice with Parkinson’s, preventing 90% of the typical drop in dopamine levels. However, there is no evidence that it has the same effect in humans.
In an attempt to treat the loss of muscle function and strength, those with Parkinson’s often weight train.
In one study in individuals with this disease, combining Creatine with weight training improved strength and daily function to a greater extent than training alone.
However, a recent analysis of five controlled studies in people with Parkinson’s noted that taking 4–10 grams of Creatine per day didn’t significantly improve their ability to perform daily activities.
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8. May fight other neurological diseases
A key factor in several neurological diseases is a reduction of phosphocreatine in your brain.
Since Creatine can increase these levels, it may help reduce or slow disease progression.
In mice with Huntington’s disease, Creatine restored the brain’s phosphocreatine stores to 72% of pre-disease levels, compared with only 26% for control mice.
This restoration of phosphocreatine helped maintain daily function and reduced cell death by around 25%.
Research in animals suggests that taking creatine supplements may treat other diseases too, including:
Creatine has also shown benefits against amyotrophic lateral sclerosis (ALS), a disease that affects the motor neurons that are essential for movement. It improved motor function, reduced muscle loss, and extended survival rate by 17%.
Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines.
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9. May lower blood sugar levels and fight diabetes
Research suggests that Creatine supplements may lower blood sugar levels by increasing the function of glucose transporter type 4 (GLUT-4), a molecule that brings blood sugar into your muscles.
A 12-week study examined how Creatine affects blood sugar levels after a high carb meal. People who combined Creatine and exercise exhibited better blood sugar control than those who only exercised.
Short-term blood sugar response to a meal is an important marker of diabetes risk. The faster your body clears sugar from the blood, the better.
While these benefits are promising, more human research is needed on creatine’s long-term effects on blood sugar control and diabetes.
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10. Safe and easy to use
Along with Creatine’s diverse benefits, it’s one of the cheapest and safest supplements available. You can find a wide selection online.
It has been researched for more than 200 years, and numerous studies support its safety for long-term use. Clinical trials lasting up to 5 years report no adverse effects in healthy individuals.
What’s more, supplementing is very easy — simply take 5 grams of creatine monohydrate powder per day (1Trusted Source, 53Trusted Source).