Why Creatine Supplements: What’s the Truth?

Creatine can be misunderstood as a shortcut to supporting muscle strength—some even accusing it of being a type of “steroid”—rather than what it actually is: a compound that supports adenosine triphosphate (ATP) replenishment, with ATP being the bodies energy “currency”. This supports a fundamental physiological process: cellular energy production throughout the body and especially the brain. And, on top of that, most people underestimate the importance of having a strong and healthy muscular system. So, when creatine’s role is reduced to aesthetics or performance in the gym, it can appear superficial or even unnecessary. The reality is quite the opposite.

Creatine is a naturally occurring compound synthesised in the body from three amino acids (AA): glycine, arginine, and methionine. It is primarily produced in the liver, kidneys, and pancreas, then transported to tissues with high energy demands—especially muscle and brain. We make on average 1 gram of creatine per day inside our bodies, which is capped at that because it takes so much processing (methylation) power to make. That amount is viewed via research to be insufficient for the body’s needs. Creatine is stored primarily in skeletal muscle in the form of phosphocreatine (PCr), also known as creatine phosphate.

We also obtain the rest of the creatine we need through food, only via animal products such as red meat and fish. This is an important point: creatine has always been a part of the ancestral human diet. There are those who say we were consuming a lot more meat in our evolutionary past, particularly when humans were hunting megafauna, therefore we were consuming much higher amounts of creatine and other conditionally essential, animal food-sourced AA, like taurine, carnitine, and anserine. Understanding how amino acids—in this case, creatine—support the body makes this point even more significant.

Creatine’s primary role is to support cellular energy production by supporting the replenishment of ATP.

During high-intensity activity, ATP is rapidly depleted to adenosine diphosphate (ADP). PCr supports the replenishment of ADP back to ATP, faster than other energy systems, like glycolysis, can create ATP. This is an “energy buffering support system”, supporting sustained, high-intensity output and fast recovery between efforts.  This mechanism is not muscle-specific; PCr is also found in other cells that require support for energy buffering, including the heart, brain, liver, pancreas, kidneys, and reproductive tissue.

In simple terms, creatine supports cells to make energy and perform work efficiently.

This is a tricky one—some of us may do, particularly with the carnivore and high protein diet trends gaining traction, but many of us probably do not. As mentioned, we only make around 1 gram of creatine in our body each day, which is not enough for our needs, long term. It is said that women need at least 3g or more per day, while men need 4-5g or more. To put that in perspective, red meat contains about 5g per kilogram and fish can vary from 4-8g per kilogram, depending on the variety.

Because not many of us are eating a kilo of meat/fish or half a kilo of herring every day (except maybe the Scandinavians…), supplementation is probably the smart choice. High-quality creatine monohydrate is widely regarded as the best type of creatine due to its suitability, affordability, and extensive research support.

Additionally, creatine production decreases with age, which results in lower intramuscular stores. Our Wise Ones may benefit from supplementation, but the dosing must be carefully considered. An older adult with significantly less muscle mass requires a slightly smaller loading dose. Excess creatine is excreted, which may increase kidney workload, so caution is advised, depending on the individual.

• General muscle support with resistance training
  • ~5–7 g/day
• Optional loading phase:
  • Adults 18-40 yrs: 20 g/day (4 doses of 5 g) for 5–7 days
  • Adults 50+: 10-14 g/day for 7-10 days

Many clinicians now recommend skipping the loading phase entirely for older adults and using the daily 3–5 g maintenance approach from the start, which reaches equivalent saturation by day 28.

• • Then 3-5 g/day maintenance until desired outcome is reached. 6-7 g/day for heavier males
  • Maintenance dosages can be higher for other requirements, like:
• Brain and sleep support
  • Often require higher doses (10–20 g/day)
  • Because muscle stores must be saturated first before brain uptake increases
• Bone support
  • 10 g/day with resistance training
• Menopausal support
  • 0.3 g/kg per day
• Best taken
  • With food (improves tolerance and absorption)
  • Split doses throughout the day for higher intakes to reduce GI discomfort

Women at certain life stages

Creatine supplementation may be particularly important during menses, pregnancy, post-partum, and during peri- and post-menopause. Creatine supplementation among pre-menopausal females appears to be useful for supporting brain, bone, and hormonal health, and strength and exercise performance. In research, post-menopausal females have experienced support with skeletal muscle strength and function when consuming higher doses of creatine coupled with resistance training.

High physical demand

Athletes, strength trainers, everyday gym-goers, and individuals with physically demanding lifestyles may benefit from additional creatine to support muscle recovery and performance and brain health. This is about supporting adaptation and strength.

Plant-based diets

Vegetarians and vegans generally have lower creatine stores due to the absence of dietary sources of creatine and its building blocks, especially methionine.

Brain function Support

Emerging research suggests creatine plays a role in supporting brain energy metabolism. Individuals experiencing mental fatigue, foggy thinking, high mental loads, or emotional stress may benefit. Research with seniors and older adults has been particularly compelling.

Older adults

After age 50, skeletal muscle declines at a rate of approximately 1–2% per year. This reduces function, increases fall risk, and correlates with increased all-cause mortality. Research on creatine supplementation in adults over 50 engaged in resistance training found that creatine plus resistance training produced significantly greater support for lean tissue mass compared to resistance training with placebo.

Creatine has been the subject of persistent myths, including concerns about kidney damage, dehydration, and long-term safety. While current evidence does not support these claims in healthy individuals using appropriate doses, the narrative has lingered—particularly in natural health spaces where caution is prioritised.

Kidney function

Creatine is metabolised into creatinine, which is processed by the kidneys. Individuals with compromised kidney function should avoid supplementation unless under professional guidance.

Digestive sensitivity

Some people experience bloating or discomfort. This may reflect underlying digestive imbalance rather than an issue with creatine itself. Creatine can still be used, but with supportive additions, such as dissolving it completely in warm/hot water instead of cold, having it with/before a meal, and adding a bit of sea salt to the mixture, which helps with absorption and utilisation. You can also start with smaller doses, like 2g, building up to larger ones.

Water balance

Creatine draws water into cells, which can be beneficial for hydration support at the cellular level, but may require mindful fluid intake.

Hair loss 

This is not borne out in the research. While an initial study suggested that creatine might be associated with hair loss, later studies have not replicated this.  Attributing hair loss solely to creatine supplementation oversimplifies the issue, as hair loss is influenced by various factors, including genetics, hormonal balance, and overall health and nutrient intake.

Far from being just a “gym supplement,” creatine is a naturally occurring compound that plays a foundational role in how the body produces and uses energy. It supports far more than muscle performance alone, with research continuing to reveal support for brain health, healthy ageing, recovery, metabolism, reproduction, and resilience to physical and mental stress. While supplementation may not be necessary for everyone, modern diets, ageing, high stress, and increased physical or mental demands mean many people may benefit from additional support. When used appropriately, high-quality creatine monohydrate is considered one of the most universally suitable and well-researched supplements available. Ultimately, creatine is not about chasing extremes in performance or appearance—it is about supporting the body’s natural energy systems so we can function, adapt, and thrive throughout every stage of life.