Creatine: Is this the 'New' Miracle Supplement?

-

I wanted to begin an entry talking about supplements by focussing on one of the most common in the fitness world. Creatine. Creatine is one of the most researched and widely used supplements in the fitness world—yet it’s also one of the most misunderstood. Whether you’re trying to build muscle, improve performance, or simply understand what you’re putting into your body, here’s a clear, evidence-based look at creatine, what it is, what it is not, and how it can be used.

First, it is important to start with what creatine is. Creatine is a naturally occuring compound produced in small amounts by the liver, kidneys and pancreas. Most of your creatine is stored in your muscles, where it plays a key role in producing energy during short, high-intensity activities like sprinting or lifting weights. At the cellular level, creatine helps regenerate ATP (adenosine triphosphate), your body’s primary energy currency. More available creatine means faster ATP replenishment—especially during explosive movements. And this is one of the key points. That the body's 'normal' available creatine will be used for explosive movements.

So what are the benefits of creatine?

Since creatine supplementation was first discovered in the 1970s, there has been a tremendous amount of research consistently showing improved performance in high-intensity resistance training and sprint-based activities. This often translates to lifting heavier weights or performing more reps.

There has also been evidence to support how creatine can assist muscle growth over time. Primarily by:

  • Enhancing training performance (allowing more progressive overload)

  • Increasing water content in muscle cells (cell volumisation)

  • Supporting muscle protein synthesis indirectly through improved training capacity

There is also a suggestion that creatine can also assist in reducing muscle damage and inflammation after intense exercise, potentially improving recovery between sessions as well as within sessions.

Beyond this, there has been increasing research over the last two decades hinting at the health benefits of creatine supplementation. With one of the biggest areas of recent research being that of cognitive function.
A study from 2024 noted links between creating supplementation and improvements in cognitive performance under sleep deprivation compared to a placebo group. This has led to further studies looking at whether creatine could have a protective antioxidant effect to help our bodies weather against stressors? If it can help with the effects of long covid? To as diverse as if creatine consumption can help to reduce the likelihood of cancers, and as a way to mitigate the effects of menopause.

This last point is especially worthy of a further discussion as part of overall female health and the role of strength training, as females are more likely to carry less creatine stores than males. In some cases 70-80% reductions in natural creatine levels, making the role of supplementation much greater.

But this raises the question of how to take creatine and is it safe?
To answer the second point first, then the answer, in my opinion is yes. There has been decades of research into creatine and as such there is an overwhelming amount of evidence to show that when taken at the recommended doses, then there are no-to-minimal negative health aspects among healthy individuals. If you do have a pre-existing kidney or liver issue, or any other health issue, then it is always worth consulting a doctor before making any changes to what you take. And this brings us on to what a safe dose is and how to take it.

The studies done into the cognitive benefits of creatine have all involved doses that exceed the 'safe' recommended amounts for a healthy individual. The 2024 study, for example, gave participants a dose of 35g (nearly 10 times the recommended daily dose). These doses would certainly pose a risk to anyone with kidney issues, and would likely cause stomach upset for most other people. However, taken correctly you would consume creatine something like this:

  • Form: Creatine monohydrate (the most researched and cost-effective option)

  • Dose: 3–5 grams per day (This is my recommended way to take creatine, and is less likely to cause bloating and avoids the initial stomach issues associated with higher doses).

  • Loading phase (Used to be recommended as the traditional way to take creatine): 20 grams per day (split into 4 doses) for 5–7 days, then 3–5 grams daily

  • Timing: Any time of day; consistency matters more than timing

You don’t need to take it immediately pre- or post-workout for it to be effective.


So who should take creatine?
This would be an especially diverse group based on what has been discussed above, but creatine supplementation would definitely benefit the following groups:

  • Strength athletes

  • Bodybuilders

  • Sprinters and high-intensity sport athletes

  • Vegetarians and vegans (who often have lower baseline creatine levels)

  • Older adults looking to preserve muscle mass


Final thoughts

Creatine remains one of the most effective, affordable, and well-researched supplements available. It’s not magic—but when paired with consistent training, proper nutrition, and adequate recovery, it can meaningfully improve strength, performance, and muscle growth.

If your goal is to get stronger, train harder, and build muscle more efficiently, creatine is worth considering.

If you have found this discussion useful then please leave some feedback in a comment. I have also included reference links for those wanting to know more.


Creatine supplementation and sports performance

Creatine and short term memory

Creatine and sleep deprivation

Creatine and menopause

Creatine: The bodybuilding supplement that boosts brainpower


Comments

Post a Comment

Popular posts from this blog

Use it or lose it.

-
This year I hit the big 4-0. While I never thought that reaching a certain age would bother me that much as age is just a number as much as a milestone, it has focussed my attention on what I do and why I do it. My great-grandmother lived independently in her own home until 104, while my maternal grandfather is still going strong at 91, having been extremely active throughout his life. He still manages to cut his own hedge (don't tell my mum). However, my grandmother suffered a series of strokes which robbed her of independence in the last decade of her life, while with my paternal grandparents, my grandmother died of a heart attack at 72, and my grandfather suffered from vascular dementia in his later years. As I have gotten older, aspects such as these in my family tree have become much more prevalent in my thinking and my approach to, not only my own health and fitness, but how I work with clients. This way of thinking has also become the focus of my approach since reading Peter...
Read more

Understanding Carbohydrates

-
The last of the macronutrients to turn our attention to are carbohydrates. The main function of carbohydrates is to provide energy, and the majority of cells in the body will use carbohydrates and fats for this purpose. Only using protein when carbohydrates are limited for this purpose. Indigestible carbohydrates, known as fibre, are also critical for aiding gut function and health.  The government guidelines regarding nutrition recommend that the majority of our diet should be from carbohydrates, around 50-60%. However, I would take this figure with a pinch of salt - pun intended. While the total amount of carbohydrate intake will vary among person to person, an individual’s goals and the quality of carbohydrates should take precedence. As I’ve spoken about in other posts, when calculating macronutrient targets for clients, I always base the initial figure on on protein intake (between 2 and 2.8g per kg of lean mass in most cases), then factor in the fat intake, while the remainde...
Read more