Does creatine help grow taller?

For years, there have been many contradictory opinions on whether creatine helps us grow taller or stunts our height, especially in the athletic field.

If you share the same concerns and strive to find the final answer, do not miss out on this essay. Together, we will unveil the mystery of creatine, its contributions to human wellness, as well as some natural ingredients for a creatine boost.

Resolve the myths about Creatine

Creatine is a chemical compound in the human body and other food sources such as red meat, plant-based products, and supplements. Naturally, the liver and kidneys produce creatine from amino acids; however, the amount only fills up 50% of our needs. The rest of creatine usually comes from our daily consumption of foods and supplements.

Some people reckon positive changes, whereas others experience unwanted side effects with creatine. This may be the main reason for the controversy surrounding the usage of this substance.

Since the body’s reactions to creatine vary from person to person, we need to dig deeper before making any consumption decisions. Let’s uncover some remarkable health facts about Creatine!

Health benefits of creatine

Boost muscle growth

According to scientists, about 95% of creatine is stored in our body’s muscles in the form of phosphocreatine and only 5% is found in our brain and testes [1]. Since phosphocreatine is considered as energy, the more we gain, the better our muscles are strengthened.

Moreover, this substance is proven to be one of the most effective supplements for athletes during their training [2]. Consuming the proper amount of creatine is directly linked to various benefits such as tissue repair and cell rehydration, expanding the body’s endurance during exotic physical training.

Strengthen bone health

Besides its noticeable impacts on mass muscle growth, the correlation between creatine supplementation and bone structure improvement is recognizable. Specifically, this chemical allows our body to better absorb calcium from external sources: dairy, animal and plant-based protein, etc. D. G. Candow stated in the “Journal of Nutrition, health, and aging,” published in 2010 on PubMed that the increased bone minerals due to creatine supplement is indirectly related to bone accretion [3].

Improve physical performance

Despite being a great assistance to athletes on their training journey, creatine also supports others regardless of their fitness level. It’s the phosphocreatine stored in our muscles that allows our body to work extra hard through high-intensity exercises.

Prevent neurological illnesses

Apart from physical improvements, creatine also supports our neural system to an extended degree. Thanks to its tissue-revitalizing properties, it reduces the drop in dopamine levels caused by dead brain cells and lowers the risk of Parkinson’s disease [4].

Specialists also find creatine effective in enhancing focus and mental strength, allowing us to engage more in our workouts and training. For kids and teens in childhood and adolescence, concentrating wholly on physical exercises is a great way to grow stronger and healthier.

Does creatine help grow taller?

The answer is it depends.

Height growth is a complicated process of growth plate development, which is affected by many factors, namely DNA, nutrition, sleep, exercise, etc.

Growth plates, located in the two ends of a human’s long bones and joints, consist of various flexible, connective tissues known as cartilage. During puberty, the human brain will release hormones that trigger the length of growth plates. When we reach maturity, our growth plates close, and bone structures are fixed. So, adults are unable to grow taller despite their high creatine intake.

Nonetheless, for those who are still in the early stages, the benefits of creatine on human overall health do have positive impacts on their height growth. Creatine is in charge of lean muscle forming, bone strengthening, and reducing sickness, ensuring an active and healthy life. As a result, we can fully develop or even surpass our predetermined adult height.

Foods help increase creatine’s levels naturally

One of the most efficient ways to improve our creatine absorption is by adjusting our diet correspondingly and adding more nutritious ingredients to our shopping lists.

For meat-lovers

• Red meat: There is a wide range of selections for you to choose from, from beef, pork, and lamb, to sheep, turkey, and duck. Red meat is not only rich in creatine but also lean protein that helps build denser bones and firmer muscles.
• Fish: Great news for salmon lovers! This fatty fish is jam-packed with creatine, omega-3 fatty acids, and other healthy goodness. For those who prefer meatier bites, opt for herring, tuna, and sardines as both are nutritious the same.
• Chicken breast: This is the leanest part of the chicken and is full of high-quality nutrients (protein, creatine, etc.). You can bake or air-fry chicken breast for a delicious main course or incorporate it into your favorite green salads.

For vegan-eaters

If you are on a strict vegan diet or prefer plant-based ingredients, there are still ways to sneak more creatine into your diet.

• Oats, Nuts, and Seeds: These nutrient-dense ingredients are perfect for pairing with salads for a hassle-free breakfast or adding to desserts. You can even roast some pumpkin seeds, almonds, walnuts, or cashews for healthy snacks during the day.
• Tofu/ Soy milk: Made solely from soybeans, these products come with tons of protein, creatine, calcium, and fiber, all of which are crucial for your height growth and overall health. Plus, soy milk is a great alternative for those lactose-intolerant or hypersensitive to dairy goods.
• Lentils and chickpeas: Both are excellent sources of creatine and high-quality, plant-based protein. Plus, they are such versatile ingredients that you can use for both savory and sweet dishes.
• Spinach: If you do not mind its mildly bitter taste, try mixing spinach in your salads for that wholesome nutrition boost. For those who feel a bit intimidated, blending spinach with fruit will help.

In addition to leveraging the diet with more nutritious food, you can lend a helping hand with multivitamins and mineral supplements. Remember to ask your doctors or nutritionists for consultancy before making any decisions.

In conclusion,

Though creatine does not directly make you taller, it does contribute to the development of growth plates, muscle mass, neural system, and overall health. For those still in the early stages of puberty, make all your efforts to get better nutrition, sleep, and exercise to maximize your height growth.

• Related post: What Country Has The Shortest Height In The World?

– – – –

References:

[1] Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017, June 13). International Society of Sports Nutrition Position Stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

[2] RL;, N. S. (n.d.). Effect of dietary supplements on lean mass and strength gains with resistance exercise: A meta-analysis. Journal of applied physiology (Bethesda, Md. : 1985). https://pubmed.ncbi.nlm.nih.gov/12433852/

[3] PD;, C. D. (n.d.). Potential of creatine supplementation for improving aging Bone Health. The journal of nutrition, health & aging. https://pubmed.ncbi.nlm.nih.gov/20126964/

[4] JL;H. C. M. (n.d.). Resistance training with creatine monohydrate improves upper-body strength in patients with parkinson disease: A randomized trial. Neurorehabilitation and neural repair. https://pubmed.ncbi.nlm.nih.gov/17312085/