A nutritional supplement with benefits that go beyond athletic activity and are beneficial for women, children and teens

Promotes healthy skin and bones and strengthens immunity

Creatine is usually associated with athletes and bodybuilders, but the popular nutritional supplement appears to have wide-ranging benefits for things like aging and brain function.

According to "New Scientist", this nutritional supplement is generally associated with improving strength and muscle mass, but evidence suggests that it plays a role in growth in children and teens, brain health and beauty in women.

Natural Creatine

"After years of research into physical performance, we have seen a lot of health benefits," says Richard Kreider of Texas A&M University. "It's a wonderful nutrient that helps our cells in a variety of ways, not just for exercise performance."

The human body produces creatine naturally in our bodies at a rate of 1 to 2 grams per day. It is found primarily in muscle, but also appears in the brain and other tissues.

People who eat animal products rich in protein get about the same amount from their diet.

Creatine is especially beneficial when you are stressed, or if your body's tissues are lacking oxygen, which can be caused by conditions such as asthma or anemia. "Any situation where you might need more energy.

Several studies support the idea that "an athlete with higher creatine stores will run faster, recover faster, do more work overall, and improve their performance by 10%."

Creatine supplements also lead to rapid increases in muscle mass, which is why it is popular among bodybuilders.

How does it affect the brain?

Research papers have shown that creatine supplements can improve aspects of cognitive performance.

A small study published earlier this year found that a single dose of creatine improved memory and processing speed within 3 hours in sleep-deprived people, compared to a placebo.

Last year, a large randomized study of the effects of creatine on cognition found that it had a small beneficial effect equivalent to a 1 to 2.5 IQ point increase.

Most research suggests that it may affect the brain, but in young, healthy individuals, it doesn't seem to play a major role, unless the brain is stressed by Sleep deprivation, or mental fatigue.

While research into this is still in its infancy, there may also be a protective effect against neurodegenerative conditions, such as Alzheimer's, in which people with the condition have lower levels of creatine in their brains.

Studies also support the effects of creatine in strengthening bones and lowering levels of bad cholesterol.