Creatine: What It Is, What It Does, and Who Might Benefit
You’ve probably heard of creatine in gym circles or seen it on supplement shelves next to the protein powders. But what is it, really? And do you have to be a bodybuilder to take it?
Let’s clear things up - because creatine isn’t just for athletes. It’s one of the most researched and effective supplements out there, with benefits that go beyond muscle.
What is Creatine?
Creatine is a compound found naturally in your body, mostly in your muscles (and to a lesser extent in your brain). You also get small amounts from foods like red meat, chicken, and fish.
Its main role? Helping your cells produce quick energy.
This is especially important during short bursts of activity - like lifting weights, climbing stairs, or even sprinting to catch a bus.
What Does Creatine Do?
When supplemented, creatine has been shown to:
✅ Improve strength and muscle performance
✅ Support brain function and mental clarity
✅ Enhance recovery between workouts
✅ Reduce fatigue in high-intensity training
✅ Increase lean muscle mass (with resistance training)
And here’s something you might not expect: there’s emerging research suggesting creatine could also support brain health, mood, and cognitive performance - particularly in times of sleep deprivation or stress.
Who Might Benefit from Creatine?
You don’t need to be a powerlifter to consider creatine. It might be helpful for:
Active individuals: If you exercise regularly - especially strength training or high-intensity movement creatine can support performance, recovery, and energy.
People who eat mostly plant-based: Creatine comes mostly from animal-based foods. If you eat little or no meat, your levels may be lower - so supplementation can be especially beneficial.
Those with high cognitive demands: Creatine supports brain energy too. It may help with mental fatigue, memory, and mood - especially during busy, high-stress periods.
Anyone over 30: After age 30, we naturally start to lose muscle mass and strength. Creatine, combined with resistance training, can help slow this process and support healthy aging.
Older adults: Emerging evidence supports its role in maintaining muscle, bone, and brain health as we age. (Of course, this should always be discussed with a healthcare provider.)
Is Creatine Safe?
Yes - for most healthy people, creatine monohydrate (the most studied form) is very safe and well-tolerated when taken at the recommended dose.
The typical dose is 3–5g per day.
No need to “load” unless advised.
It’s best taken consistently, with or after food.
Stay well-hydrated while using it.
When to Check With a Health Professional
You should always check in with your GP, dietitian, or specialist if you:
Have kidney issues
Are taking certain medications
Are pregnant or breastfeeding
The Bottom Line
Creatine isn’t just for gym bros or elite athletes. It’s one of the most well-studied supplements out there - with benefits for strength, recovery, energy, and brain health.
If you're active, plant-based, or just wanting to age well and feel stronger - creatine might be a great addition to your toolkit.
The information in this article is intended for general education purposes only and is not a substitute for personalised medical or dietary advice. Always consult with your doctor, dietitian, or qualified health professional before making any changes to your health or nutrition plan.
