When most people hear “creatine,” they think of bodybuilders, gym bros, and bloating.
And when parents see you supplementing with creatine for the first time, they think you’re taking steroids! Relax — creatine is naturally found in the body, and the body even produces it on its own. In fact, you’re producing creatine right now reading this article!
But creatine is not just for muscle mass. It’s one of the most well-researched, effective, and underutilized supplements for total body performance, brain function, and healthy ageing.
What Is Creatine and How Does It Work?
Creatine is a naturally occurring compound produced in the liver and found primarily in your muscles and brain. It plays a central role in energy production, particularly during high-intensity activities like lifting weights, sprinting, or even during cognitive stress.
We generate energy through a molecule known as ATP — adenosine triphosphate. When your body uses ATP for energy, it loses one phosphate group, turning ATP into ADP (adenosine diphosphate). The body then requires a way to recycle ADP back into ATP to continue fueling effort.
Creatine helps recharge that system.
It does this by donating its phosphate group to ADP, regenerating ATP and allowing your muscles and brain to keep performing. This entire system is especially critical during short bursts of intense activity, when your body needs rapid energy.
When supplemented, creatine increases your phosphocreatine stores in the muscles, enhancing your capacity to regenerate ATP during effort. The more creatine stored, the more efficiently this process runs — allowing for higher power output, greater endurance, and delayed fatigue.
This means your muscles have a constant supply of energy for high-intensity work. The more creatine in your muscles, the more energy you’ll have to train harder, for longer, with less fatigue.
And creatine benefits go well beyond just exercise.
Creatine for Brain Health and Cognition
Creatine isn’t just about biceps and squats.
It’s also found in the brain, where it plays a vital role in cellular energy metabolism — especially in the mitochondria, the energy center of every cell. When you eat food, the mitochondria convert nutrients into ATP. Creatine enhances this process, increasing available energy in brain cells.
Creatine has also been shown to have neuroprotective properties. Preclinical studies indicate it helps shield neurons from damage — whether from physical trauma, stroke, or oxidative stress. NFL athletes, for example, have been studied taking 20 grams of creatine before competition to reduce the impact of head trauma.
And these “insults” aren’t just reserved for athletes. Women are at a higher risk for stroke than men, and environmental toxins, chronic stress, or hormone changes (such as menopause) all tax the brain.
During menopause, when estrogen declines, we lose one of the brain’s key neuroprotective agents. This makes creatine even more vital. It can support mental clarity, emotional resilience, and even help maintain bone mineral density — a critical factor for ageing women.
A study titled Creatine Target Engagement with Brain Bioenergetics used phosphorus-31 magnetic resonance spectroscopy to examine adolescent females with SSRI-resistant depression. The findings? Creatine supplementation improved brain bioenergetics, showing promise for mood support and cognitive resilience.
Supplementing with creatine may:
- Support memory and recall
- Enhance executive function
- Improve resilience during sleep deprivation
- Offer neuroprotective effects during brain ageing and stress
Why 5g Is Not Enough
Most people supplement with 5 grams of creatine daily, which is the standard dose to saturate muscle tissue over time. That’s great for lifting performance, strength, and muscular endurance.
But 5 grams won’t saturate your brain.
New research shows that 10 grams per day may be necessary to reach full brain creatine saturation.
Creatine for Performance and Body Composition
Creatine remains one of the most powerful and proven ergogenic aids in sports science.
- Increased strength and power
- Greater work output in training
- Improved recovery
- Enhanced muscle mass
- Reduced fatigue in high-intensity sessions
It supports lean body mass, enhances hydration inside muscle cells, and helps preserve strength as we age — making it essential for women entering peri- and postmenopause.
Will It Bloat Me?
Creatine does increase intracellular water, but that’s a good thing. It hydrates your muscle cells, enhances contractile function, and supports recovery.
The myth of “bloating” comes from loading protocols or poor-quality products with fillers. Pure creatine monohydrate — especially Creapure®-certified — is highly bioavailable and safe.
How to Take It
- 10g per day, split into 2 doses of 5g
- Mix with water, coffee, or your protein shake
- Timing isn’t critical — just be consistent
- Take daily, even on rest days
Final Thoughts
Creatine is cheap, safe, and powerful.
It boosts your training, protects your brain, supports hormone health, and can enhance both physical and cognitive performance across the lifespan.
If you’re over 40, training regularly, dealing with brain fog, or just want more out of your day — creatine might be the missing link.
And no, you’re not getting enough from diet alone.
It’s time to rethink creatine. Not just as a supplement — but as a daily essential for strength, clarity, and longevity.
