Can Creatine Help Heal Your Gut? Here’s What the Research Says

Gut Check: Jocks. For a long time, that was the main market for creatine supplements. But over the past few years, researchers have found evidence that the supplement may do more than just improve athletic performance and muscle building. A new review suggests creatine’s antioxidant and anti-inflammatory properties might also make it an effective therapeutic option for irritable bowel disease (IBD).

The Study: Researchers reviewed existing studies on creatine’s effect on intestinal health. They wanted to see if what they already knew about creatine — specifically, its ability to increase cellular energy production, regulate immune response, and calm inflammation — could translate to IBD. They found supplementation with creatine monohydrate may help balance and protect the gut and return it to homeostasis.

The Takeaway: In IBD, the epithelial barrier is compromised or damaged, resulting in inflammation, pain, and digestive issues. Creatine supports mitochondrial function to protect intestinal epithelial cells and provides energy to intestinal smooth muscles via the creation of ATP. This aids digestion and protects the lining of the gut. Plus, creatine can reduce inflammation and oxidative stress. 

Keep in Mind: It’s not totally clear how much creatine you’d need to take to experience gut benefits, though most recommended dosages are around three and five grams per day. Research is still ongoing, but it might not hurt to chat with your physician about it if you have IBD.