Creatine Supplementation: Benefits, Myths& How to Use It for Optimal Health

Another hot topic in wellness medicine - discover the science-backed benefits of creatine supplementation for brain health, energy, muscle strength, and more. 

What Is Creatine and Why Is It So Popular?

Previously only popular in the orbit of bodybuilders and elite athletes, creatine has gone mainstream — and for good reason. 

Creatine is now known for its role in:

• Cellular energy production

• Muscle function

• Cognitive health 

So What Exactly Is Creatine?

Creatine is naturally found in muscle cells and helps produce adenosine triphosphate (ATP - think of this as the power house that fuels your body).  While the body makes some creatine from amino acids, and you get small amounts from foods like red meats and fish, supplementation can really boost your levels.  

Top Health Benefits:

1.  Boosts Muscle Strength and Performance 

   • Increases phosphocreatine helping to make more ATP during high-intensity exercise and has been proven to increase strength, power, and muscle recovery

     
     

2.  Supports Brain Health and Cognitive Function 

• Supports brain energy metabolism 

• May improve short-term memory, mental fatigue, and even protect against neurodegenerative diseases

  
  

3.  Fights Age-Related Muscle Loss

• You don’t have to be an elite athlete to benefit.  When combined with resistance training, creatine helps maintain muscle mass, strengthening, and functionality. 

  
  

4.  Improves Recovery and Reduces Fatigue

• Decreases post-exercise inflammation and oxidative stress

• Supports faster recovery and lower risk of injury

  
  

5.  May Regulate Blood Sugar Regulation 

• May improve glucose tolerance and insulin sensitivity 

Wanna Debunk the Creatine Myths?

Myth: Creatine damages the kidneys

Truth: In healthy people, long-term use is safe and not associated with kidney damage as previously believed

Myth: It causes water bloating and retention

Truth: Any water retention is typically intracellular and temporary —not the kind that makes you puffy

Myth: Creatine is a steroid

Truth: Creatine is not a steroid.  It’s a legal, naturally occurring compound.  

Who Should Potentially Avoid Creatine?

1. People with pre-existing kidney issues - concern that though may not harm healthy kidneys, may cause strain on those already damaged.

2. Those with liver disorders - because the liver plays a role in creatine metabolism, you should talk to your physician prior to starting.

3. Pregnant or Breastfeeding Women - mostly because we just don’t know enough so best to avoid. 

4. Children and Adolescents - probably safe but not recommended without a medical or sports nutrition professional’s oversight. 

5. Anyone taking certain medications:

6. Nephrotoxic drugs

7. Diuretics

8. Caffeine or stimulants (may increase dehydration risk)

So if you and your health care provider feel that it is safe for you….

How to Take Creatine:

Creatine Monohydrate is the most researched and effective form, but beware because there are many more options available with no added benefit. 

Dose: 

• Loading phase (optional):  20 g per day (divided into 4 doses) for 5-7 days

• Maintenance phase: 3-5 g per day

Timing: can be taken pre- or post-workout, or anytime.  Consistency matters more than timing. 

With or without food? Best absorbed with carbs and/or protein to support uptake.  

Final Thoughts: Should You Supplement with Creatine?

If you’re looking for a safe, well-researched, and versatile supplement to support strength, brain health, and longevity, creatine is worth considering.  It’s no longer just for gym-goers —it’s for anyone interested in vibrant health and functional age.