Creatine is the next compound up for review in the series of posts looking at some of the most studied and renowned nutrients and supplements capable of improving mitochondrial function and energy production.

Creatine has the benefit of being one of the most studied substances out there particularly due to its prevalence in the sports community for many decades.

The beauty of creatine stems from its ability to positively influence our mitochondrial and brain health, while also reducing pain, all of which are highly beneficial for those suffering from fatigue related conditions.

What is it?

Creatine is a compound naturally found in the body, particularly throughout the muscles cells and brain.

It has been used by athletes and the sports community for decades, although it has wide ranging health benefits including the following.

Mitochondrial health

Creatine can improve the function, structural integrity of mitochondria and increase mitochondrial biogenesis, that is the new production of mitochondria.

More mitochondria and healthier forms translate to more energy production capacity.

Pain reduction

Creatine may assist in reducing pain and muscle soreness in those with fibromyalgia.

It does this by lessening lactic acid, which can contribute to post-exertional malaise.

It also may have anti-inflammatory properties, which can also assist in the reduction of pain.

Brain function

Creatine acts an antioxidant which has neuroprotective benefits.

Its ability to increase phosphocreatine stores in the brain helps with ATP production, thereby improving cognitive function, improving memory and reducing mental fatigue.

It has also been shown to assist with cognitive function following sleep deprivation.

Consumption

Creatine is considered safe for use, although it is contraindicated in those taking particular medications and with certain conditions.

Typical doses are between 3-5 grams of creatine monohydrate.

High doses are not recommended for ongoing use.

Please consider speaking with a practitioner or coach well versed in nutritional supplementation before deciding whether it is suitable for you.

You can find other ME/CFS related blogs here.