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Creatine

Creatine is a naturally occurring compound found in small amounts in the body and in protein-rich foods. It plays a key role in producing quick, accessible energy for muscles and the brain. Although creatine is well known in sports settings, it is increasingly used for general wellbeing, including cognitive support, ageing, exercise recovery and daily energy.


Creatine is one of the most studied supplements in the world and is considered safe for most people when used appropriately. However, it isn’t suitable for everyone, and it isn’t a replacement for the foundations of strength, movement, sleep, hydration and balanced meals.


Creatine works gradually over time and should be viewed as a supportive addition, not a shortcut to fitness or energy.

What It Is

What It Is

Creatine is a compound stored in muscles and the brain that helps regenerate ATP — the body’s quick energy source. It supports:

  • short bursts of strength and power

  • cognitive performance

  • energy availability during everyday activities

  • muscle repair and recovery


Creatine appears in supplements mainly as creatine monohydrate, the most researched and effective form.

What It’s Used For

Creatine is commonly used to support:

  • muscle strength and performance

  • energy during resistance training

  • exercise recovery

  • muscle mass maintenance with age

  • cognitive function and mental clarity

  • mood and stress resilience (emerging research)

  • vegetarian or vegan diets (lower dietary creatine intake)


Although widely used, creatine is not a “quick fix” and works best alongside movement and a balanced diet.

What the Evidence Says

Creatine is one of the most extensively researched supplements, with studies showing it may:

  • increase strength and muscle power

  • support muscle maintenance during ageing

  • improve high-intensity exercise performance

  • support hydration inside muscle cells

  • offer cognitive benefits such as mental clarity and memory support

  • reduce fatigue during stressful periods

  • support recovery from training or busy workloads


Evidence also shows:

  • creatine is safe for long-term use in healthy individuals

  • it does not harm kidney function in people with normal kidney health

  • vegetarians and vegans often see a greater benefit due to lower baseline levels

  • hydration improves its effectiveness


Research is strong, but individual responses vary.

When It Can Be Helpful

Creatine may be worth considering if you:

  • train with weights or do regular exercise

  • want to maintain muscle as you age

  • feel mentally fatigued during busy periods

  • follow a vegan or vegetarian diet

  • want gentle cognitive support

  • are working on metabolic or strength goals

  • want help recovering from demanding routines


It is also commonly used by older adults to support healthy ageing and muscle strength.

When Caution Is Needed

Creatine is generally safe, but caution is advised if you:

  • have kidney disease or impaired kidney function

  • take medication that affects fluid balance

  • have uncontrolled high blood pressure

  • experience digestive discomfort when starting creatine (often resolved with smaller doses)

  • are pregnant or breastfeeding (limited safety data)

  • combine creatine with multiple workout supplements containing stimulants

Why It’s Not Always the First Step

Creatine can offer helpful support, but it works best when the foundations are already in place.


Before considering creatine, it’s helpful to explore:

  • protein intake across the day

  • a consistent movement routine

  • sleep quality

  • hydration

  • stress management

  • balanced meals to support blood sugar

  • reducing ultra-processed foods that affect recovery


Creatine enhances these foundations but cannot replace them.

Nutrition Support

Creatine is found naturally in small amounts in foods such as:

  • salmon and cod

  • beef and lamb

  • pork

  • poultry

  • dairy products


Plant-based diets contain little creatine, which is why vegan and vegetarian individuals may respond well to supplementation.


You can also support creatine pathways through:

  • stable blood sugar

  • adequate sleep

  • balanced protein intake

  • managing training loads

  • antioxidant-rich fruits and vegetables


These help the body use creatine effectively.

If You’re Unsure Whether Creatine Is Right for You

If you're wondering whether creatine could support your energy, strength or cognition, we can look at your lifestyle, training patterns and overall nutrition. Sometimes simple adjustments provide just as much benefit without needing supplements.

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Further Reading

If you want to explore this topic further:

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