CREATINE: Popular for VERY Good Reasons!
Creatine: Popular for VERY Good Reasons!
When most people hear “creatine,” they picture bodybuilders. While creatine has been popular with weight lifters for decades, it’s only a small part of the story. L-creatine (commonly referred to simply as creatine) is one of the most well-researched compounds in nutrition, and its benefits extend far beyond strength and performance.
In fact, emerging research shows creatine plays important roles in brain health, healthy aging, metabolic resilience, surgery recovery, and even bone health. There are hundreds of peer-reviewed studies that verify the safety and efficacy of creatine supplementation for most people.
Let’s take a closer look at creatine, including who should not take it.
What Is L-Creatine?
Creatine is a naturally occurring compound made from three amino acids, the building blocks of protein, specifically arginine, glycine, and methionine. It is produced in the liver, kidneys, and pancreas, and it’s stored primarily in muscles—but also in the brain and other tissues.
Food sources of creatine include meat, poultry, and fish.
Creatine helps regenerate ATP (adenosine triphosphate), the “energy currency” of all cells. This makes it especially important in tissues with high energy demands—like muscles, the brain, and bone. Low ATP translates into low energy.
People who struggle with low energy might consider supplementing with creatine.
Strict vegetarians and vegans might also consider supplementing with creatine.
1. Muscle Strength, Function, and Healthy Aging
Creatine is best known for improving:
Muscle strength
Lean body mass
Exercise performance
But as I’m going to show, its relevance goes far beyond athletes.
For adults over 40—especially women—creatine can:
Help counter age-related muscle loss (sarcopenia)
Improve functional strength (balance & mobility)
Enhance results from resistance training
This is critical because muscle mass is directly tied to metabolic health, insulin sensitivity, and longevity. Interestingly, creatine supplementation is beneficial even without exercise, particularly for improving mood and supporting cognition – an important consideration for women’s health, considering that women are twice as likely as men to suffer from depression (Smith-Ryan et al., 2021).
2. Brain Health, Cognitive Function & Sleep
Creatine isn’t just for muscles—your brain uses a significant amount of it.
Research suggests creatine crosses the blood-brain barrier and may help:
Improve mental clarity and reduce brain fog
Support memory and processing speed
Enhance resilience during stress or sleep deprivation
Improve mood (Smith-Ryan et al., 2021)
Provide neuroprotective support in aging
Creatine is increasingly being explored as a supportive tool for individuals experiencing post-chemotherapy cognitive symptoms, so-called “chemo brain,” as well as fatigue.
In a study of middle-aged vegetarians, who are assumed to have lower dietary sources of creatine, supplementation had “a significant positive effect on both working memory and intelligence” due to increased processing speed (Rae et al., 2003).
There is evidence that creatine supplementation may help with TBI (traumatic brain injury), a serious issue among athletes in high-contact sports as well as military personnel (Antonio et al., 2001)
While most studies are limited to rodents, creatine is being considered as an adjunct treatment for a variety of neurological diseases (Smith et al., 2014).
Additionally, while creatine won’t help you fall asleep, it has been shown to reduce the negative effects of short-term sleep deprivation (Smith-Ryan et al., 2021).
3. Energy Support – Including Long-COVID Fatigue & Post-Surgery Recovery
Because creatine helps regenerate ATP, it can be especially helpful in conditions involving low cellular energy.
Potential benefits include:
Reduced fatigue
Improved exercise tolerance
Support for mitochondrial function (the powerhouses of the cell)
Enhanced recovery after illness or stress
Enhanced recovery post-surgery due to muscle preservation
This makes creatine particularly relevant for clients dealing with long-term recovery states, including post-viral or post-treatment fatigue and recovery from surgery.
Post-viral fatigue syndrome – or having lingering symptoms after a viral infection has cleared up– has gotten more attention now that many people are dealing with the challenges of long COVID. Brain fog and exercise intolerance are common post-COVID symptoms.
According to recent studies, supplementing with a modest 4 grams of creatine for 6 months led to “significant improvements” in both brain and muscle function, as well as an improvement in respiratory function. It should be noted that the sample sizes were small and that the authors disclosed associations with creatine research and supplement companies (Ostojic et al. 2025)
While creatine may improve respiratory function in many individuals, its effects in patients with asthma have not been well studied. Limited studies on rodents with asthma suggest that creatine supplementation may exacerbate symptoms (Vierra et al., 2007).
4. Bone Health: An Underappreciated Benefit
While creatine doesn’t directly “build bone” like calcium or vitamin D, it supports bone health through multiple indirect—but powerful—mechanisms.
a) Muscle–Bone Connection
Stronger muscles create more mechanical load on bones, which stimulates bone formation.
Creatine helps:
Increase muscle strength
Improve resistance training capacity
→ This leads to greater stimulation of bone-building cells (osteoblasts)
b) Reduced Risk of Falls
Falls are among the leading causes of fractures, especially in older adults. Falls are also a leading cause of death and disability among seniors.
Creatine may:
Improve balance and strength
Enhance neuromuscular coordination
→ Lowering fall risk = protecting bone integrity
In this country, over 10 million people have osteoporosis, and another 40 million have osteopenia (low bone density). There is a need for interventions that will reduce the risk of potentially devastating falls among an aging population.
There is evidence that creatine supplementation can help support muscle and bone health even without exercise (Antonio et al., 2001).
c) Synergy With Resistance Training
The strongest evidence for bone health comes from combining creatine with strength training.
Together, they can:
Increase bone mineral density (BMD)
Improve the structural integrity of bone
Slow age-related bone loss
This is especially relevant for postmenopausal women at risk for osteopenia or osteoporosis.
In a recent 12-month study of postmenopausal women who combined creatine with resistance training, there were improvements in bone mineral density (BMD) and bone flexibility (Chilibeck et al., 2015).
5. Metabolic and Blood Sugar Support
Creatine may also support metabolic health by:
Improving glucose uptake into muscle
Enhancing insulin sensitivity
Supporting lean mass, which drives metabolic rate because trained muscles “clean up” glucose from the bloodstream
For individuals with prediabetes or diabetes, this can be a valuable adjunct. Recent studies confirm that when people with type 2 diabetes combine creatine supplementation with exercise, the combination results in “significantly reduced” A1C due to Glut-4 translocation. In other words, glucose receptors in the cell migrate to the cell surface to take up glucose from the bloodstream, thereby lowering blood sugar (Gualano et al., 2011).
Often, there is a concern about reduced kidney function with type 2 diabetes, leading to worries about whether or not creatine is appropriate for most people diagnosed with the disease. Fortunately, studies have shown that creatine supplementation is safe for most people with type 2 diabetes (Gualano et al., 2011).
6. Safety and Practical Use
Creatine is one of the most studied supplements available and is generally considered safe for long-term use in healthy individuals.
Typical dosing:
3–5 grams daily (no need to “load” for most people)
Take with or without food – although taking it with food may reduce the chances of GI upset and improve uptake into muscle cells due to stimulation of insulin response
Best form:
Creatine monohydrate (well-studied, effective, affordable)
Hydration:
Ensure adequate fluid intake!
7. Who Might Benefit Most?
Creatine can be particularly helpful for:
Adults over 40 are concerned with muscle and bone loss
Women in perimenopause and postmenopause
Individuals with fatigue or low energy
Those recovering from illness or chemotherapy
Clients with cognitive concerns or brain fog
Anyone beginning or maintaining a strength-training program
8. Who Should AVOID (or at least approach cautiously) Creatine Supplementation?
Women with endometriosis (Chen et al., 2024)
Cancer patients should be cautious because, although creatine may suppress certain cancers, in animal studies, it has been shown to promote the metastasis of pancreatic, breast, and colorectal cancers (Zhang & Blu, 2022)
Despite promising research, pregnant and lactating women should follow their physician's advice.
Individuals with kidney disease, perhaps from advanced diabetes or long-term use of lithium.
Individuals with an impending surgery due to the additional stress on the kidneys and possible interaction with anesthesia.
Individuals with asthma may want to at least ask themselves if they feel better or worse after taking creatine for a period of weeks.
Individuals taking medications that may affect kidney health, including diuretics and frequent ibuprofen use, should exercise caution, consult their physician, and stay well hydrated while supplementing with creatine.
9. The Bottom Line
Creatine is no longer just a “gym supplement.” It’s a foundational compound for energy, resilience, and healthy aging.
Its ability to support muscle function, brain health, and indirectly strengthen bones makes it a powerful, evidence-based addition to a comprehensive wellness strategy.
When paired with good nutrition, resistance training, and lifestyle support, creatine can help maintain strength—not just in muscles, but across the systems that keep us active, sharp, and independent over time.
If you have questions, feel free to set up a free 15-minute phone call with me. I’m a licensed nutritionist with years of experience assisting people with prediabetes, diabetes, and bone health & healthy aging.
10. References & Disclaimer
Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
Chen, S., Ma, X., Liu, Y., Zhong, Z., Wei, C., Li, M., & Zhu, X. (2024). Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP. Advanced science (Weinheim, Baden-Wurttemberg, Germany), 11(38), e2403517. https://doi.org/10.1002/advs.202403517
Chilibeck, P. D., Candow, D. G., Landeryou, T., Kaviani, M., & Paus-Jenssen, L. (2015). Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Medicine and science in sports and exercise, 47(8), 1587–1595. https://doi.org/10.1249/MSS.0000000000000571
Gualano, B., DE Salles Painneli, V., Roschel, H., Artioli, G. G., Neves, M., Jr, De Sá Pinto, A. L., Da Silva, M. E., Cunha, M. R., Otaduy, M. C., Leite, C.daC., Ferreira, J. C., Pereira, R. M., Brum, P. C., Bonfá, E., & Lancha, A. H., Jr (2011). Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Medicine and science in sports and exercise, 43(5), 770–778. https://doi.org/10.1249/MSS.0b013e3181fcee7d
Gualano, B., de Salles Painelli, V., Roschel, H., Lugaresi, R., Dorea, E., Artioli, G. G., Lima, F. R., da Silva, M. E., Cunha, M. R., Seguro, A. C., Shimizu, M. H., Otaduy, M. C., Sapienza, M. T., da Costa Leite, C., Bonfá, E., & Lancha Junior, A. H. (2011). Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial. European journal of applied physiology, 111(5), 749–756. https://doi.org/10.1007/s00421-010-1676-3
Ostojic, S. M., Candow, D. G., & Tarnopolsky, M. A. (2025). Creatine and post-viral fatigue syndrome: an update. Journal of the International Society of Sports Nutrition, 22(sup1), 2517278. https://doi.org/10.1080/15502783.2025.2517278
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. https://doi.org/10.1098/rspb.2003.2492
Smith, R. N., Agharkar, A. S., & Gonzales, E. B. (2014). A review of creatine supplementation in age-related diseases: more than a supplement for athletes. F1000Research, 3, 222. https://doi.org/10.12688/f1000research.5218.1
Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877
Strumia, E., Pelliccia, F., & D'Ambrosio, G. (2012). Creatine phosphate: pharmacological and clinical perspectives. Advances in therapy, 29(2), 99–123. https://doi.org/10.1007/s12325-011-0091-4
Vieira, R. P., Duarte, A. C., Claudino, R. C., Perini, A., Santos, A. B., Moriya, H. T., Arantes-Costa, F. M., Martins, M. A., Carvalho, C. R., & Dolhnikoff, M. (2007). Creatine supplementation exacerbates allergic lung inflammation and airway remodeling in mice. American journal of respiratory cell and molecular biology, 37(6), 660–667. https://doi.org/10.1165/rcmb.2007-0108OC
Zhang, L., & Bu, P. (2022). The two sides of creatine in cancer. Trends in cell biology, 32(5), 380–390. https://doi.org/10.1016/j.tcb.2021.11.004
The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.