A 2021 review from the Journal of the International Society of Sports Nutrition noted that the use of creatine resulted in less muscle damage, inflammation and muscle soreness in response to training.Gingagi/Getty Images
The first time I heard of creatine was in my high-school weight room. Shaker cup in hand, a classmate extolled the virtues of the supplement, promising that a tiny scoop of powder taken daily would make us both “superjacked.”
The unscientific advice fit into a broader Jersey Shore-mentality of the time. Creatine was an accessory as vital to the lifestyle as tanning beds or wearing two polo shirts at the same time. Culturally, the supplement is only recently shedding that alignment with bro culture, in part because of changing ideas around body image and muscle mass, but also because of a renewed interest online in the benefits of creatine for both physical and cognitive health.
Creatine became popular in the early nineties with the discovery that top Olympics athletes were using the supplement at the Barcelona games. Since that time, it’s been called one of the most researched supplements in the world, with more than 500 peer-reviewed publications evaluating its effects on the body according to PubMed.
A 2021 review from the Journal of the International Society of Sports Nutrition noted that the use of creatine resulted in less muscle damage, inflammation and muscle soreness in response to training.
We’re also starting to see promising research about creatine and cognitive benefits. A 2023 study pointed toward the supplement’s potential in treating memory loss and even Alzheimer’s (though for the latter, human trials are still forthcoming).
Fitting creatine into your daily routine is simple and inexpensive. Here is a breakdown of the supplement and why you may want to try it, even if you don’t regularly go to the gym.
What is creatine and what does it do?
Creatine is a substance we all produce naturally. It’s also found in meat and seafood. Supplementing our natural creatine aides in the recovery process for our muscles, helping to increase mass and strength. Practically, that means lifting heavier things for more reps. A 2019 study from the Journal of Clinical Medicine spoke about how the supplement can also assist in maintaining muscle as we age, decreasing the risk of falls.
“It’s something that I like to talk about with my clients because it’s an easy benefit toward their goals, whether that’s body composition or just feeling better in their bodies,” said Jeremy Fernandes, a health coach with Precision Nutrition. “It lets us do more high intensity work and add additional volume to that intensity.”
While creatine has definitely improved my workouts, I’ve also found it helpful with concentration and brain fog. A review from Experimental Gerontology touted the supplement’s cognitive benefits, showing improvements in overall memory and potential improvements in brain function during stressful situations.
“There does seem to be some benefit for memory recall in stressful environments,” Fernandes said. “It’s been shown to be specifically helpful in situations that are highly cognitively stressful, or where sleep deprivation is present.”
The effects of creatine on women’s health are less studied than its impact on men. But a 2021 paper showed use by premenopausal females was effective for improving strength and exercise performance. Many postmenopausal females also experienced benefits, particularly in relation to skeletal muscle size and function.
How to use creatine
Most commercial creatine comes in a powder you can add to water, juice or a shake. When starting out the goal is to saturate your muscles; that’s how you’ll start seeing the most benefits. To do that you can “load” by taking 20 grams a day for a week. If you’re fine waiting a little longer to get results, take three to five grams daily for about a month. The maintenance dose after that is also three to five grams daily.
Compared with many other supplements, it’s affordable. A five-gram dose runs between 35 and 70 cents depending on the brand.
Why does creatine (unfairly) get a bad rap?
Creatine is sometimes conflated with steroids because the supplement has been associated with increased strength and muscle growth. While creatine is effective for gains, it does not produce results anywhere near the rate of testosterone or anabolics. Creatine is also safe to use as long as your kidneys are working fine. The major side effects when starting out are potential gas and bloating, which reduces with use. Most people hesitant to use creatine avoid it because they’re worried about looking bigger.
“The question that comes up often is … ‘Won’t I just gain a bunch of weight, gain a bunch of water or get really bulky?’” says Toronto based trainer and nutrition coach Megan Dancey. “But it can aid in attacking our fitness routines a little bit better and get us into an environment where we can then get the results we want.”
Dancy has suggested clients use creatine as part of a supplementation routine. When included in a well-rounded plan, it can have huge benefits toward body composition, recovery and mental alertness.
“If you’re exploring different supplements to help you in your fitness routine, it hits the top of my list along with protein.”
