Creatine: Not Just for Gym Bros Anymore
Lately, creatine has been the hot topic in my sessions and my inbox—and for good reason. Once typecast as a “just-for-bodybuilding bros” supplement, it’s now (and has been) making waves in research circles for benefits that go far beyond muscle. From gym rats to grandparents, and even in clinical settings, creatine is showing up as one of the most versatile and well-studied supplements out there with almost no downside.
Let’s break down what it does, who it helps, and why it might be worth considering—even if you’ve never set foot in a squat rack.
What Is Creatine (and Why Does It Matter)?
Creatine is a naturally produced compound made from amino acids, primarily in your liver, kidneys, and pancreas. Most of it (~95%) lives in your muscles, but it’s also found in the brain, heart, and other tissues.
At its core, creatine helps regenerate ATP, your body’s main energy currency/molecule—especially during short, intense bursts of activity. So yes, it helps you hit that extra rep. But it may also help you think clearer, age stronger, and even feel better.
The Performance Boost: Not Hype, Just Science
If you’re training hard, creatine has your back. It’s one of the most studied and consistently effective supplements for:
Increasing strength
Improving power output
Boosting lean muscle mass
Enhancing high-intensity performance
It may also reduce muscle damage and support quicker recovery. Translation: less soreness, more gains.
Older Adults: Muscle + Brain Support
Creatine isn’t just for the under-30 crowd. In older adults, studies show creatine—especially when paired with resistance training—can help:
Slow age-related muscle loss (sarcopenia)
Improve strength and physical function
Support cognitive function, including memory and executive function
That’s right—perhaps fewer falls, better recovery and fewer “where did I leave my keys?” moments.
Brain Gains: Mood, Anxiety, and Mental Fatigue
Here’s where things get really interesting. Research is starting to uncover creatine’s potential benefits for:
Mood regulation and anxiety symptoms
Mental fatigue and cognitive performance
Supporting brain energy metabolism, especially in stress or high-demand situations
While it’s not a guaranteed cure-all with some studies focusing on a female population or in conjunction with other anxiety support, it’s showing promise as a safe and accessible way to support mental resilience—especially in those with higher cognitive demands or low baseline creatine levels.
What About Kids and Teens?
Believe it or not, creatine has been safely used in pediatric populations for years—particularly in kids with muscular or metabolic disorders. In healthy, active adolescents, early research shows it may help with performance and recovery, though long-term data is still evolving. Bottom line: it's being taken seriously beyond the weight room.
How Does It Work (in Plain English)?
Creatine doesn’t just top off your energy tank—it also:
Enhances cellular hydration
Supports protein synthesis
Buffers acid buildup during intense exercise
May reduce oxidative stress and inflammation
In the brain, it seems to help keep neurons energized, particularly under stress or fatigue. Think of it as backup power for your body and your brain.
Dosing: To Load or Not to Load?
You’ve got options here:
Loading phase: 20g/day (split into 4 doses) for 5–7 days, then 3–5g/day to maintain
No loading: Just take 3–5g/day, and your muscles will gradually saturate over a few weeks
Some research supports lower daily doses (2–3g) for brain benefits, while higher doses (up to 10g/day) are used in clinical or high-body-mass cases. But for most people, 3–5g/day is the sweet spot.
What Type Should You Take?
Stick with the classic: creatine monohydrate. It’s:
The most researched
The most effective
The most affordable
Other forms (HCL, buffered, etc.) haven’t outperformed monohydrate in head-to-head studies—and they’ll cost you more.
Final Thoughts
Creatine isn’t just a muscle-builder. It’s a muscle, brain, mood, and aging support supplement backed by years of strong research. It’s safe, affordable, and easy to take—making it one of the rare “no-brainer” additions to many health and performance routines.
If you’re healthy and active (or planning to be), creatine is well worth considering. If you’ve got specific health concerns, it’s smart to check in with a healthcare pro first.
Still have questions? Curious if creatine fits into your routine? Drop us a message—We’re happy to help sort fact from fiction and point you in the right direction.
In Health,
Micah, Jess and Marcin
Announcements:
Coach Micah is back!
Health Coaching Spots Opening First Week of June (June 2nd)! - We help clients navigate around creatine and beyond all the time. Reach out to us and let us know how we can help you.
We have some new projects and offerings in the works that we will be announcing as we enter the Summer months…stay tuned…