Creatine: the most researched supplement you’re probably still underestimating

7 July

The supplement creatine is having a real moment across the health and fitness space.

Once mainly associated with male bodybuilders, it’s now widely used across strength training, general fitness and increasingly in women’s health and performance circles.

So, what is creatine and should you be taking it?

Creatine is a naturally occurring compound stored mainly in your muscles, where it helps rapidly regenerate energy during high-intensity activity.

Your body produces some of it in the liver, kidneys and pancreas, and the rest comes from your diet.

People supplement with creatine to increase energy stores, which can improve athletic performance.

Over time, this can also support increases in strength and lean muscle mass when combined with resistance training.

Creatine can also help your body recover faster between high-intensity efforts.

There is also emerging research exploring creatine’s role in brain energy metabolism, with some studies suggesting potential benefits for cognitive function.

However, this area is still developing compared to its well-established role in muscle performance.

Interestingly, although very popular at present, creatine isn’t new a new supplement. It’s actually one of the most researched supplements in sports nutrition, with decades of consistent evidence behind it.

What does creatine actually do in the body?

Creatine’s primary role is energy recycling.

Your muscles rely on ATP for energy. Creatine (stored as phosphocreatine) helps regenerate ATP rapidly, allowing you to sustain effort for longer or recover faster.

Systematic reviews show creatine consistently improves strength and power outcomes when combined with resistance training.

Who might benefit from creatine supplementation?

While often associated with athletes, creatine can benefit a broader range of people.

Emerging evidence suggests that creatine can offer benefits beyond athletic performance, such as for women, vegans and clinical populations.

There is a wealth of evidence to support the use of creatine supplementation for athletic performance and increasing strength and lean muscle mass. But the research also suggests potential benefits in:

Women (supports hormonal fluctuations in naturally-occurring creatine levels)
Older adults (supporting muscle preservation)
Vegetarians/vegans (lower baseline creatine stores)
Individuals under cognitive or physiological stress
Clinical populations (supporting muscle loss in degenerative conditions)

The performance benefits of taking creatine

Creatine is one of the most evidence-backed supplements for strength and power performance.

Studies show that creatine supplementation can lead to:

Increased lean mass when combined with resistance training.
Improved maximal strength and power output.
Enhanced performance in repeated sprint efforts.
Better recovery from exercise.

Some studies have also found meaningful improvements in strength outcomes for specific exercises compared to placebo when used alongside creatine supplementation.

It’s important to note creatine is not as muscle builder on its own, but enhances training adaptations. Without progressive resistance training, its effects are significantly reduced.

Debunking creatine myths

Creatine is one of the most researched supplements in sports science yet many myths about creatine supplementation remain.

Let’s clear up some of the most common misconceptions around creatine supplementation:

Myth 1: Creatine is bad for your kidneys

In healthy individuals, long-term research has consistently shown creatine monohydrate to be safe when taken at recommended doses.

Because creatine metabolism slightly increases creatinine levels on blood tests, this can sometimes be mistaken for kidney dysfunction, but elevated creatinine does not automatically mean kidney damage.

Current evidence does not show harmful effects on kidney function in healthy people using standard doses.

Myth 2: creatine is basically a steroid

Creatine is NOT an anabolic steroid. Steroids are synthetic hormones that directly alter hormone levels in the body.

Creatine is a naturally occurring compound found in foods like red meat and fish, and already produced by the body itself.

Its role is to help rapidly regenerate energy inside muscle cells during high-intensity activity.

Myth 3: Creatine is only for bodybuilders

While creatine became popular in bodybuilding circles, research now extends far beyond that population.

Studies have shown benefits for:

Strength and power performance
Muscle recovery
Older adults maintaining muscle mass
Vegetarians and vegans with lower dietary creatine intake
Females across different life stages
Potential cognitive support during periods of stress or fatigue

Myth 4: Creatine makes you gain weight

Some people notice a small increase in body weight when starting creatine. This is due to increased water being stored inside muscle cells, not fat gain.

For many people, this effect is mild and stabilises over time. Creatine does not increase fat mass.

Creatine dosage recommendations

The most researched form of creatine is creatine monohydrate. Despite marketing around newer forms of creatine, creatine monohydrate remains the gold standard.

Research consistently shows that taking 3–5 grams per day is enough for most adults to effectively increase and maintain muscle creatine stores over time.

For many people, consistency matters far more than timing. Taking it daily is more important than taking it at the ‘perfect’ time.

What about a loading phase?

You may have heard about a ‘loading phase’ when initially starting creatine. This typically involves:

This typically involves 20 g/day split into 4 doses for around 5–7 days.

The goal is to saturate muscle creatine stores more quickly. After this, most people reduce to a maintenance dose of 3–5 g/day.

This loading phase is optional. You can still fully saturate muscle creatine stores by simply taking 3–5 g/day consistently, it just takes a little longer (usually around 3–4 weeks).

Some practical tips

Mix with water or a meal
Take daily, including on rest days
Stay adequately hydrated
Pair with resistance training

To wrap up

Creatine is one of the most studied and well-supported supplements available, with decades of research behind it.

Whether you're training for performance, looking to maintain muscle as you age or simply want to support your recovery, it may be worth considering.

That said, no supplement replaces the fundamentals: consistent training, good nutrition, adequate sleep and looking after your body as a whole is essential.

If you're unsure whether creatine is right for your situation, or if you're managing an injury or health condition, it's always worth speaking to a health professional who understands both your training and your body.

At Form Osteopathy, we take a whole-body approach to movement, performance and recovery. If you'd like to talk through how supplementation fits into your broader health and training picture, we'd love to chat.

References:

CreatineSupplements

Grace Mackay https://www.graceclare.com/