Creatine: The Most Researched Supplement You’re Probably Not Taking

You’re working out, eating well, and doing what you can to live a full, healthy life, but what if there was one simple supplement that could help boost your power, build more strength, and even support your brain? That’s creatine! Let’s talk about why I love it.

Creatine is one of the most studied and safest supplements in the fitness world, yet so many people either overlook it or don’t fully understand what it does. In this post, I’m breaking down what it is, how it works, and why it might be worth adding to your routine.

What is Creatine?

Creatine is a compound your body naturally makes from amino acids, and you also get small amounts from food. It’s stored in your muscles and used as a quick, powerful energy source. When you work out, your body taps into that creatine for fuel, so the more you have available, the more energy you can produce during intense exercise.

What are the benefits?

1. Increased Strength & Muscle Growth

Countless studies show that creatine can enhance exercise performance because it gives your muscles more available energy. One large review even found that it can improve strength and power by up to 15%. That might sound small, but in the gym, that extra push can make a huge difference over time. Creatine also pulls water into your muscle cells, increasing hydration, giving you that pumped look.

“It’s not only safe but also one of the world’s most popular and effective supplements for building muscle and strength.”— Healthline, 2024

2. Better Recovery

Even though exercise is a good thing, lifting weights or going on a run will create inflammation. Creatine has been shown to reduce inflammation, leading to faster recovery. This means you are less sore, which supports consistency.

3. Brain & Aging Support

Just like your muscles, your brain also uses a lot of energy because it is constantly working. Although more research is needed, there are promising benefits of creatine in helping with cognitive function, anxiety, and depression. From personal experience, I notice when I take creatine, I have less fogginess and I can think quicker on my feet during meetings or conversations.

“Creatine supplementation can increase cellular energy availability and support general health, fitness, and well-being throughout the lifespan.”— National Institutes of Health, 2021

4. It's Safe & Effective!

Creatine has been studied for over 30 years and consistently proven safe for healthy individuals when used correctly. The typical dose is 5g per day of creatine monohydrate. I take it daily by adding it to my water. It's mostly tasteless, but adds a little bit of a sweet taste. Always check with your doctor if you have kidney issues or other medical conditions.

Who Benefits Most?

• Anyone doing strength training or high-intensity workouts

• Vegans and vegetarians, since their natural creatine stores are lower

• Older adults, to help with maintaining muscle mass and for brain health

• Boss babes who want better recovery and cognitive support

Mythbusting!

Myth #1: Creatine makes you “bulky.” - Not at all! It will help you build lean muscle as you train.

Myth #2: Creatine is bad for your kidneys. - Nope! Multiple studies are showing no harm to healthy individuals. If you already have kidney issues, you want to talk with your doctor.

Myth #3: You must take multiple doses for it to work. - This is not necessary. A normal supplementation dose of 5g has known benefits, but taking a larger dose (let's say 10g split up throughout the day) has been shown to increase those muscle and brain benefits. Side note: taking too much at one time can cause stomach discomfort, so you want to start slow to see how much your body can handle.

Final Thoughts

Creatine isn’t magic, but it’s about as close as it gets in the supplement world. It helps you perform better, recover faster, and might even keep your brain sharper with age.

If you’re consistent with your workouts, eat well, and care about long-term health, creatine deserves a spot in your routine.