Creatine has long been a staple in sports nutrition, praised for its ability to enhance strength, power, and muscle growth. But its benefits extend far beyond the gym, making it a worthwhile addition to many people’s daily routines—even if they’ve never touched a barbell.

Why consider creatine?

At its core, creatine is a naturally occurring compound found in our muscles, where it helps produce ATP—the body’s primary energy currency. While most people associate creatine with high-intensity exercise, research shows it can also support:

• Brain health – Creatine plays a key role in cognitive function, particularly under conditions of sleep deprivation or mental fatigue. Studies suggest it may enhance memory and processing speed, especially in older adults or those with lower dietary creatine intake.¹
• Energy and recovery – Beyond exercise, creatine helps maintain cellular energy levels, which can benefit those with demanding lifestyles, from busy professionals to shift workers.²
• Muscle preservation – It’s particularly useful for older individuals looking to maintain muscle mass and strength as they age, helping to prevent sarcopenia (age-related muscle loss).³
• Cellular hydration and function – By drawing water into muscle cells, creatine supports muscle function and recovery. However, this is different from whole-body hydration, so regular fluid intake remains essential.

Forms of creatine: what works best?

Not all creatine is created equal. The most researched and widely recommended form is creatine monohydrate, specifically Creapure®, known for its high purity and effectiveness. Other forms, like creatine ethyl ester or buffered creatine, are often marketed as superior but lack sound evidence to show they outperform monohydrate.⁵

How to take it: dosage and timing

• 3-5g per day is the sweet spot for most people.
• A lower 3g dose may help those concerned about water retention (though any weight gain is lean mass, not bloating).
• Loading phase? Not necessary. A high-dose loading phase (20g/day for 5-7 days) can speed up saturation, but daily intake of 3-5g achieves the same effect over time.
• Timing? Anytime works. Some research suggests pairing it with carbohydrates or protein enhances uptake, but consistency is more important than timing.

Common myths and misconceptions

❌ Creatine causes kidney damage – A persistent myth. While creatinine levels (a byproduct of creatine metabolism) may increase, multiple studies confirm that creatine supplementation is safe for healthy individuals.⁷

❌ It leads to excessive water weight – Creatine pulls water into muscle cells, not under the skin, meaning any weight gain is lean mass, not bloating.

❌ You need to cycle it – There’s no need for cycling or stopping. Long-term studies show creatine remains effective and safe with continuous use.

❌ Creatine causes hair loss – A common concern due to one small study linking creatine to increased DHT (a hormone associated with hair loss). However, no research has confirmed that creatine directly causes hair loss.⁸

Final thought

With decades of research confirming its safety and effectiveness, creatine remains one of the best-supported supplements for performance, recovery, and even brain health. Whether you’re looking to improve energy, support cognition, or maintain muscle as you age, it’s a low-cost, high-reward addition to your routine.