Creatine: More Than Just a Performance Supplement

As an exercise physiologist, I often get questions about creatine: what it does, how to use it, and if it’s worth taking for non-athletes. The truth is, creatine is one of the most researched supplements out there, and its benefits extend well beyond just boosting strength and power. For many, especially those in rehabilitation, managing chronic conditions, or aiming for healthy aging, creatine can be a useful addition to treatment.

What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods such as meat and fish, and produced internally by the liver and kidneys. Around 95% of it is stored in skeletal muscle, where it helps regenerate ATP, the body’s immediate source of energy for short, high-intensity activity.

Supplementation increases muscle creatine stores, allowing the body to produce energy more efficiently.

How Creatine Works: The Mechanisms

Creatine increases phosphocreatine stores in muscle and brain tissue. This helps regenerate ATP more rapidly, which in turn:

• Enhances energy availability for short bursts of activity

• Reduces fatigue during repeated efforts

• Improves cellular hydration (supporting muscle repair and protein synthesis)

• Supports mitochondrial function and brain energetics

This improved energy system efficiency underpins many of the health, cognitive, and performance benefits seen with regular supplementation.

The Broader Benefits of Creatine

1. Strength and Muscle Maintenance

Creatine improves the ability to produce force, supporting gains in strength and muscle mass. This is beneficial not just for athletes but also for older adults, those recovering from injury, and individuals managing chronic disease, where muscle loss or weakness can impact day-to-day function.

2. Support for Cognitive Function

Emerging research shows creatine may support brain energy metabolism. It has been linked to improved memory, reduced mental fatigue, and better cognitive processing, particularly in individuals under sleep deprivation, vegan/vegetarian populations, and older adults.

3. Muscle and Bone Health

Creatine enhances muscle cell hydration and may help reduce inflammation following strenuous activity. Studies also suggest a potential role in supporting bone density when combined with resistance training, making it a useful adjunct in rehabilitation and fall-prevention programs.

4. Benefits for Neurological and Chronic Conditions

Creatine is being explored for its therapeutic effects in conditions such as Parkinson’s disease, muscular dystrophy, and chronic fatigue. While not a standalone treatment, its ability to support cellular energy production makes it a promising complementary tool.

5. Performance and Recovery

Of course, creatine is well known for improving power output, repeated-sprint performance, and recovery between sets, useful for anyone participating in gym-based or functional strength training as part of their health plan.

Types of Creatine Explained

Creatine Monohydrate

The gold standard. Most research is based on this form; it is well absorbed, affordable, and consistently effective.

Creatine HCl

More soluble in water and sometimes easier on the stomach for those who experience bloating with monohydrate. Benefits appear similar, but research is less extensive.

Buffered Creatine, Liquid Creatine & Other Variants

Often marketed as more advanced, but evidence does not show meaningful advantages over monohydrate. In many cases, they are more expensive without added value.

For most people, creatine monohydrate remains the recommended choice.

How to Take Creatine

Daily Dose

• 3–5 g per day is sufficient for most adults.

• Consistency matters more than timing.

Loading Phase (Optional)

Some choose a loading phase of 20 g per day (split into four doses) for 5–7 days to saturate stores more quickly. This is not necessary, but it may lead to quicker results.

Should It Be Taken With Food?

Creatine absorbs well when paired with carbohydrate or protein, but this is not essential. It can be taken at any time of day.

Hydration

Adequate water intake is essential, as creatine draws water into muscle cells.

Safety

Creatine is safe for healthy individuals when taken at recommended doses. Those with existing kidney disease should seek medical advice first.

Should You Consider Creatine?

For many clients, creatine fits well into an exercise-based rehabilitation and chronic disease management plan. Whether your focus is on strength, cognitive improvement, healthy aging, or better recovery, creatine offers a safe and effective tool to aid progress.

If you’ve been wondering whether creatine is right for you, or how it might complement your exercise physiology program, let’s discuss it at your next session. I’m always happy to provide tailored guidance and help you integrate supplements safely and effectively into your treatment plan.