The wellness industry is in the grip of a supplement obsession, and creatine is leading the charge. Once largely associated with gym enthusiasts and sprinters, emerging research suggests the compound may offer benefits far beyond the weights room or track—enhancing everyday performance and even hinting at longevity advantages.
But what exactly is creatine, why is it so popular, and should you be taking it?
Humans naturally produce creatine through the synthesis of amino acids, and it can also be obtained from protein-rich foods such as red meat, fish, and poultry. Many fitness enthusiasts, however, believe supplementation is key to maximizing performance.
Stored primarily in skeletal muscles like the biceps and quadriceps as phosphocreatine, creatine pulls in water, giving muscles a fuller, denser appearance—a primary reason for its appeal among bodybuilders. Beyond aesthetics, phosphocreatine plays a critical role in regenerating adenosine triphosphate (ATP), the body’s primary energy carrier. Recommended dosages range from 5–10 grams per day for casual users, and 10–20 grams for high-performance athletes.
Creatine’s popularity among professional athletes is also fueled by its classification as a dietary supplement—it enhances energy and performance without violating anti-doping rules. A 2024 study published in Nutrients found that athletes combining creatine supplementation with resistance training gained 4.43 kg in upper-body strength and 11.35 kg in lower-body strength compared to a placebo group.
Chris Ruxton, a functional fitness coach and online trainer, endorses creatine for gym-goers of all levels. “Some people think creatine is a steroid with dangerous side effects,” Ruxton says. “I haven’t seen any negatives. For me, it reduces fatigue and allows me to push harder and longer in workouts.”
Creatine’s benefits are not limited to the gym. Research indicates it may act as a cognitive enhancer, supporting memory, mental clarity, and even mood. The brain relies on a steady supply of ATP for optimal function, and creatine may help provide that boost.
For women, creatine is being studied as a potential support during pregnancy and menopause, offering muscular and cognitive benefits that may offset hormonal challenges. Older adults may also benefit from supplementation to preserve muscle mass and strength, although Dr. Mohammed Enayat, a longevity expert, cautions that most people can meet their baseline creatine needs through diet alone.
Creatine is generally considered safe, but it is not suitable for everyone. Individuals with kidney disease, impaired kidney function, pregnant women, and breastfeeding mothers should consult a healthcare professional before use. Recent anecdotes, like golfer Ben Griffin claiming an “overdose” of creatine affected his performance at the BMW Championship, highlight that individual responses can vary.
In summary, while creatine has earned its reputation as a muscle-building powerhouse, its potential extends to cognitive support and broader health benefits. As with any supplement, informed use and professional guidance are essential.
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