Creatine: More Than Just a Gym Supplement
When most people hear the word creatine, they think of bodybuilders and heavy gym sessions. But creatine isn’t some exotic powder - it’s a naturally occurring compound that your body already produces every day. And research now shows it’s not only valuable for athletic performance but also for long-term health, wellbeing, and even brain function.
What is creatine?
Creatine is a compound made from three amino acids - arginine, glycine, and methionine. Your liver, kidneys, and pancreas produce about 1-2 grams per day, and you also get small amounts from foods like red meat and fish.
Most of it (around 95%) is stored in your muscles as phosphocreatine, which acts like a rapid energy reserve during high-intensity activity. In simple terms, creatine helps your muscles “recycle” ATP - the body’s main energy currency - allowing you to perform more reps, sprint faster, or lift heavier weights.
Supplementation: going beyond the basics
While your body makes creatine naturally, the amount isn’t enough to fully saturate your muscles. Supplementing with creatine monohydrate (the most researched form) increases stores, giving you a clear performance edge.
Studies show creatine supplementation improves:
Strength and power - more reps, more weight, better training adaptations.
Recovery - reduced muscle damage and quicker bounce-back between sessions.
Muscle growth - long-term, it supports greater lean mass gains.
Benefits for health and ageing
Creatine isn’t just for the young or competitive. Emerging research highlights its role in healthy ageing:
Bone health: Strength training combined with creatine improves bone density, lowering fracture risk in older adults.
Cognitive support: Creatine may protect against mental fatigue, improve memory, and support brain function during ageing.
Energy and independence: By boosting strength and power, it helps older adults maintain mobility, reducing the risk of falls.
Who benefits most?
Younger adults & athletes: Gain performance and recovery advantages in strength and high-intensity sports.
Women: Especially during perimenopause and menopause, creatine supports muscle mass, bone density, and cognitive function - key areas affected by hormonal shifts.
Older adults (men & women): Helps preserve strength, reduce fatigue, and support mental clarity.
Vegetarians & vegans: Because creatine is mostly found in animal products, supplementation can have an even greater effect in these groups.
Safety and dosage
Creatine monohydrate is one of the most studied supplements in the world. At typical doses (3-5g per day), it’s safe for long-term use, with no evidence of kidney damage in healthy individuals. A short “loading phase” of 20g/day split into 4 servings for 5-7 days can speed up muscle saturation, but isn’t essential.
Final word
Creatine is far more than a “muscle supplement.” It’s a natural compound that supports performance, recovery, and overall wellbeing across ages and sexes. Whether you’re lifting heavy, managing the effects of ageing, or simply looking to stay sharper and more energetic, creatine deserves a place on your radar.
References: Kreider et al., Journal of the International Society of Sports Nutrition (2017); Gualano et al., Amino Acids (2016); Rawson & Venezia, Neurotherapeutics (2011).
