When you hear the word creatine, you might think of bodybuilders or athletes looking to bulk up, but this naturally occurring compound is so much more than just a sports supplement. Creatine is a key player in energy production for every cell in your body, supporting not only physical performance but also brain function, recovery, and healthy ageing.
So, what exactly is creatine?
Creatine is produced naturally by the body from amino acids and is also found in foods like red meat and fish. It’s stored mainly in our muscles, where it helps regenerate ATP (the main energy molecule our cells use for quick bursts of effort). That’s why creatine is so well-known for improving strength, endurance, and exercise recovery.
But here’s the exciting part: research is now showing creatine can also support brain health, bone health, mental clarity, and energy levels in everyday life, not just in the gym. It may help protect against age-related muscle loss, improve cognition during periods of fatigue, and assist recovery from illness or injury. It’s especially beneficial for vegetarians and older adults, whose natural creatine levels tend to be lower.
Which form is best?
There are many types of creatine on the market which can make it confusing when trying to choose a product, but creatine monohydrate remains the gold standard. It’s the most researched, effective, and affordable form available. Some newer versions, like creatine hydrochloride (HCl) or buffered creatine, claim better absorption or less bloating, but studies haven’t shown consistent advantages over monohydrate. As with many supplements on the market today, there’s an overwhelming number of options — and not all are created equal.
Many products contain ineffective forms of ingredients or amounts too small to have any real impact. In fact, recent testing on a popular creatine gummy revealed it contained almost no creatine at all. This highlights why we always stress the importance of choosing practitioner-recommended products, so you can be confident in both their quality and effectiveness.
Dosages:
The ideal dose is 3–5 grams daily. You can mix it into water, juice, or your morning smoothie as it’s tasteless and blends easily. Taking it with food (especially carbohydrates) can help with absorption. The trick is to make sure that you consume it within 30 minutes of mixing it into your liquid of choice, as its quality can degrade over longer periods if it is subjected to changed temperatures or mixed into acidic solutions.
The bottom line:
Creatine is one of the most well-studied and safest supplements available currently, offering wide-ranging benefits for strength, recovery, energy, and longevity, even for those who never set foot in a gym.
If you’re curious about whether creatine could support your health goals, have a chat with me next time you’re in the clinic. Together, we can tailor your approach to suit your individual needs.
