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, particularly for muscle building, 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 creatine actually is
Creatine is a compound made from amino acids that the body stores mainly in muscle and, to a lesser extent, in the brain. It 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
This explains its long-standing use in sports nutrition. Supplements most commonly use creatine monohydrate, the most researched and effective form.
How creatine is typically used
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)
Some people now take it even if they are not training intensely, based on interest in its potential brain and muscle support over time.
Although widely used, creatine is not a “quick fix” and works best alongside movement and a balanced diet.
Current research on creatine
Decades of studies have examined creatine for muscle performance and body composition, particularly when combined with resistance training. More recent research has looked at cognitive outcomes, suggesting potential improvements in areas such as memory and information-processing speed, although results differ between studies and populations.
Emerging work is also exploring creatine in older adults and in the context of sleep deprivation, with some trials reporting changes in cognitive test performance and brain energy markers, but larger, longer-term studies are still needed.
Overall studies show 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 that:
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 for creatine is strong, but as with most supplements, individual responses vary.
When to consider using creatine
Creatine is most often considered in people engaged in regular strength or high-intensity training, and in some research settings in older adults or those under high cognitive or physical demand. In these contexts, it is usually used in addition to, not instead of, progressive exercise, protein intake and other foundational strategies.
Creatine may be worth considering adding to your daily routine 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
Points of caution
Creatine is not suitable for everyone, especially those with certain kidney concerns or unexplained medical issues, and it can influence body weight through changes in water balance so anyone on medication affecting fluid balance should exercise caution.
People taking multiple medications, those with kidney concerns or pregnant and breastfeeding individuals as well as those with uncontrolled high blood pressure are generally advised to discuss creatine with a healthcare professional before considering supplementation.
Why creatine isn't the whole answer
Muscle and brain health depend on many factors, including training, sleep, diet quality, mental stimulation and underlying medical conditions. Relying on creatine alone without addressing these areas is unlikely to produce the kind of changes people often hope for when they first hear about the supplement.
Creatine can offer helpful support, but it works best when the foundations are already in place.
So, 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
Food-first support
Creatine is naturally present in animal foods, which is one reason omnivores and vegetarians can differ in baseline stores. More broadly, a pattern that supports muscle and brain health in the research includes regular resistance exercise, adequate protein spread across the day, omega‑3 sources, fruit and vegetables, good sleep and cognitive engagement.
Creatine is found naturally in small amounts in foods such as:
salmon and cod
beef and lamb
pork
poultry
dairy products
You can also support creatine pathways through stable blood sugar, adequate sleep, balanced protein intake, managing training loads and filling up on antioxidant-rich fruits and vegetables. These help the body use creatine effectively.
Let's talk
If you're wondering whether creatine could support your energy, strength or cognition, we can look at your lifestyle, training patterns and overall nutrition. Book a free call with me to talk through the options.
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