Creatine: The natural powerhouse for health and performance

In 1832, the French scientist Michel Eugène Chevreul discovered a new organic compound in meat extracts, which he named “creatine”, derived from the Greek word for meat, “kreas”. This discovery laid the foundation for research into its important role in muscle energy supply.

It is available in various forms, including:

• Creatine monohydrate: Highly bioavailable and scientifically well documented.
• Creatine Ethyl Ester
• Micronized Creatine

These are available as powder, capsules and sometimes as a liquid.

The creatine dosage typically comprises two phases:

• Loading phase: 20 g per day, divided into four 5-g doses over 5-7 days.
• Maintenance phase: 3-5 g daily.

An alternative method is the continuous intake of 3-5 g daily without a loading phase.

Creatine shows efficacy in various diseases, including

• Neurodegenerative diseases (e.g. Parkinson’s, Alzheimer’s)
• heart diseases
• Muscular dystrophy

By improving energy metabolism and muscle strength, it can have a positive influence on the course of these diseases.

Recommended food supplements and medicinal plants to enhance the effect:

• Omega-3 fatty acids (for flexible cell membranes)
• Antioxidants such as vitamins C and E
• Medicinal plants such as ginseng

These support health and well-being through antioxidant effects and the promotion of energy production.

Creatine is mainly found in:

• Red meat (2-3 g per 100 g)
• Fish (1-2 g per 100 g)

Supplementation may be useful for vegetarians and vegans.

Side effects include:

• Gastrointestinal complaints
• Muscle cramps
• Dehydration
• Increase in kidney load

Adequate water intake is important to avoid side effects, especially dehydration.

Creatine is valued in naturopathy as a natural source of energy and, in combination with a balanced diet and other natural remedies, can help to improve general health and performance.
Its integration into naturopathic treatment concepts is based on its ability to increase physical and mental performance without having to resort to synthetic substances. It serves as a bridge between traditional medicine and modern science and emphasizes the importance of natural substances for our health.

To get the full benefits of creatine, it can be useful to combine it with certain foods and practices:

• Balanced diet: a diet rich in fresh fruits and vegetables supports the body’s antioxidant systems and promotes good health.
• Regular exercise: Physical activity increases creatine uptake into the muscles and supports overall metabolism.
• Hydration: Adequate fluid intake is essential to support increased water retention in muscle tissue.

Supplementing creatine with other natural remedies can have synergistic effects:

• Turmeric: Known for its anti-inflammatory properties, turmeric can support muscle recovery and health.
• Green tea: Contains antioxidants that can promote cellular health and stimulate energy metabolism.

• Quality control: Look for products of high quality and purity to avoid contamination and unwanted additives.
• Consult with a professional: Discuss the use of creatine and other supplements with a health professional, especially if you have existing health conditions.
• Monitor your body: Listen to your body and adjust the dosage or combination with other supplements if side effects occur.

Creatine is more than just a supplement for athletes. It offers a wide range of health benefits, from improving muscle strength and endurance to assisting in the treatment of disease. By combining it with a healthy lifestyle and supplementing with other natural remedies, it can play a valuable role in a holistic health and wellness program. As with any supplement, it is important to tailor intake to individual needs and seek professional advice where necessary. It is an impressive demonstration of how modern science and traditional naturopathy can go hand in hand to promote our wellbeing.