Creatine is one of the most extensively studied supplements in nutrition, with decades of evidence supporting its safety and effectiveness. It is a naturally occurring compound found in foods like meat and fish, and it plays a key role in how the body produces quick, accessible energy.
What does creatine do to the body?
At a cellular level, creatine helps regenerate ATP, the body’s immediate energy source used during short bursts of high‑intensity effort. In practical terms, this allows someone to perform a few additional repetitions, generate slightly more power, or recover more quickly between efforts. These effects are modest, but they are among the most consistently demonstrated outcomes in sports nutrition research. Over time, they can support meaningful improvements in strength, performance, and lean body mass.
Importantly, creatine supports the fundamentals, it does not replace them. These benefits depend on consistent training, adequate nutrition, and recovery.
Can I get creatine from food instead of supplements?
Creatine is found primarily in animal foods, which means individuals who consume little or no meat, such as those following plant‑based eating patterns, tend to have lower baseline levels and may experience a more noticeable response to supplementation.
How does creatine support women’s health and aging?
Women tend to have lower creatine stores overall. Levels can also fluctuate across the menstrual cycle, and supplementation of creatine may help buffer both physical and cognitive fatigue. In postmenopausal women, creatine combined with resistance training may support strength, muscle mass, and preservation of bone over time.
Age is another important factor. As strength and power decline, particularly due to loss of fast‑twitch muscle fibers, creatine may help support training adaptations and maintain functional capacity.
Does it support cognitive function?
Beyond performance, interest in creatine’s broader health effects has grown. There is increasing evidence that it may support cognitive function, particularly during periods of increased demand such as sleep deprivation, mental fatigue, or aging. That said, this area is still evolving, and findings are not yet as consistent as those seen for physical performance.
Is creatine safe?
From a safety perspective, creatine is considered safe for most healthy individuals when taken at recommended doses. Concerns about kidney health are common, but current evidence does not show harm in healthy populations.
One important nuance is that creatine supplementation can raise blood creatinine levels, a normal byproduct that is often used to assess kidney function, so it’s important that healthcare providers are aware of its use when interpreting lab results.
Taken together, creatine is no longer just a performance supplement, it is a well‑established tool for supporting energy metabolism, with applications that extend beyond sport.
For those considering supplementation, creatine monohydrate remains the most studied and recommended form. A typical approach is 3–5 grams per day, taken consistently. Loading phases are sometimes used in research or athletic settings, but are not necessary for most individuals.
My clinical take
Creatine is not a shortcut, and it does not replace foundational behaviours such as exercise, nutrition, and sleep. However, it can be a useful adjunct, particularly for individuals engaged in high‑intensity training, those with lower dietary intake, and those aiming to maintain strength and function over time.
Its effects are generally modest, but consistent. And when combined with regular training and adequate nutrition, those small improvements can accumulate in ways that meaningfully support long‑term health and performance.
As with any supplement, it’s worth discussing with your Registered Dietitian or another qualified healthcare provider to determine whether it aligns with your individual needs and goals. You can check out my recommended creatine supplements on the RxFood dispensary on Fullscript here.
References
Brosnan JT, Brosnan ME. Creatine: endogenous metabolite, dietary, and therapeutic supplement. Annu Rev Nutr. 2007;27:241–61, https://pubmed.ncbi.nlm.nih.gov/17430086/
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients [Internet]. 2021 Mar 8;13(3), https://www.mdpi.com/2072-6643/13/3/877
Forbes SC, Candow DG, Ferreira LHB, Souza-Junior TP. Effects of creatine supplementation on properties of muscle, bone, and brain function in older adults: A narrative review. J Diet Suppl. 2022;19(3):318–35, https://pubmed.ncbi.nlm.nih.gov/33502271/
Tsiaras et al. (2026). The effect of creatine supplementation on kidney function: a systematic review and meta-analysis of randomized controlled trials. J Ren Nutr. 2026;Apr 24:S1051-2276(26)00082-8, https://pubmed.ncbi.nlm.nih.gov/42035842/