7 Reasons Why Everyone Should Take Creatine (and How to Do It)

Creatine is one of the most extensively studied and effective supplements available today. Widely recognised for its role in enhancing athletic performance, creatine also offers benefits beyond the gym, including cognitive improvement and overall health support.

This article explores seven compelling reasons why everyone should consider taking creatine, supported by scientific evidence, and provides practical advice on how to incorporate it into your routine.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish and is synthesised in the body, primarily in the liver, kidneys, and pancreas. Stored mainly in skeletal muscle, it is used during high-intensity exercise to replenish adenosine triphosphate (ATP), the primary energy source for cells.

1. Boosts Strength and Power

Creatine is best known for its ability to improve strength and power during resistance training and high-intensity workouts. A meta-analysis of 22 studies concluded that creatine supplementation increases maximum strength in exercises like bench press and squat by 8% and weightlifting performance by 14% (Branch, 2003). By enhancing ATP resynthesis, creatine allows you to push harder during short, intense bouts of exercise, promoting greater strength and muscle gains over time.

2. Enhances Muscle Growth

Creatine supplementation has been shown to increase muscle mass by promoting greater training volume and improving cellular hydration. A study published in the Journal of Applied Physiology found that participants taking creatine gained twice as much lean muscle mass compared to those using a placebo during a 12-week resistance training programme (Volek et al., 1999). By pulling water into muscle cells, creatine enhances protein synthesis and muscle repair, aiding growth.

3. Improves Recovery After Exercise

Creatine can accelerate recovery by reducing inflammation and oxidative stress. Research published in Amino Acids demonstrated that creatine supplementation reduces muscle damage markers and inflammation after strenuous exercise (Rawson et al., 2001). This enables athletes to recover faster and train harder, making it a valuable tool for optimising performance and long-term progress.

4. Supports Cognitive Function

Emerging evidence suggests that creatine may benefit brain health by improving energy supply to brain cells. A study in the Proceedings of the Royal Society B showed that creatine supplementation improved working memory and intelligence test performance, particularly under conditions of mental fatigue (Rae et al., 2003). This makes creatine particularly valuable for individuals engaging in cognitively demanding tasks or those at risk of neurodegenerative conditions.

5. May Protect Against Neurodegenerative Diseases

Creatine’s neuroprotective properties extend to conditions such as Parkinson’s and Huntington’s disease. Animal studies have shown that creatine can reduce neuronal loss and improve motor function in models of neurodegeneration (Andres et al., 2005). While more human studies are needed, creatine holds promise as a preventative or complementary treatment for neurodegenerative diseases.

6. Supports Bone Health

Emerging research suggests that creatine may improve bone health by enhancing muscle strength and reducing fracture risk. A study in older adults found that creatine supplementation, combined with resistance training, improved bone mineral density and functional performance (Chilibeck et al., 2015). For ageing individuals, this makes creatine a critical supplement for maintaining musculoskeletal health.

7. Affordable and Safe

Creatine is one of the most cost-effective supplements on the market, providing significant benefits at a relatively low price point. Furthermore, decades of research have consistently shown that creatine is safe for long-term use, with no adverse effects on kidney or liver health in healthy individuals (Poortmans and Francaux, 2000). Its safety and affordability make it accessible to virtually everyone.

How to Take Creatine

Dosage

The most common and effective dose is 3–5 grams per day. Some people opt for a “loading phase” of 20 grams per day, split into four doses, for 5–7 days to saturate muscle creatine stores quickly. However, this is not essential, and steady daily supplementation yields similar long-term results.

Timing

Creatine can be taken at any time of day, but research suggests taking it post-workout with a carbohydrate source may enhance muscle uptake (Greenwood et al., 2003). Consistency is more important than timing.

Form

The most well-researched and effective form is creatine monohydrate. Other forms, like creatine ethyl ester or buffered creatine, have not shown superior benefits and are often more expensive.

Hydration

Creatine increases water retention in muscle cells, so staying hydrated is essential to avoid cramps or dehydration.

Bibliography

• Andres, R. H., Ducray, A. D., Schlattner, U., et al. (2005). Neuroprotection by creatine in neurodegenerative diseases: An evaluation of the evidence. Proceedings of the National Academy of Sciences, 102(17), 5954–5959.
• Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: A meta-analysis. Medicine & Science in Sports & Exercise, 35(2), 207-211.
• Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2015). Effect of creatine supplementation during resistance training on bone health in older adults. Journal of Nutrition, Health & Aging, 19(5), 442-453.
• Greenwood, M., Kreider, R. B., Melton, C., Rasmussen, C., Lancaster, S., Cantler, E., & Milnor, P. (2003). Creatine supplementation during college football training does not increase the incidence of cramping or injury. Journal of Strength and Conditioning Research, 17(4), 641–646.
• Poortmans, J. R., & Francaux, M. (2000). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine & Science in Sports & Exercise, 32(5), 1106–1110.
• Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B: Biological Sciences, 270(1529), 2147–2150.
• Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Amino Acids, 26(3), 213–221.
• Volek, J. S., Kraemer, W. J., Bush, J. A., et al. (1999). Creatine supplementation enhances muscular performance during high-intensity resistance exercise. Journal of Applied Physiology, 91(1), 116-127.

Key Takeaways

This evidence-based guide showcases creatine as a versatile supplement with significant benefits for physical and mental health. Whether you are an athlete, student, or ageing adult, creatine can enhance your quality of life when used correctly.