Why You Should Supplement with Creatine: The Science Behind the Benefits

Creatine is one of the most-researched fitness supplements on the market, and for good reason. The International Society of Sports Nutrition (ISSN) has analysed the data and declared that creatine monohydrate is the most effective ergogenic nutritional supplement available to athletes aiming to increase high-intensity exercise capacity and lean body mass during training. That’s some pretty solid endorsement.

But here’s the exciting part: Creatine isn’t just for athletes or gym-goers. You, me, and anyone who wants to improve their health and wellbeing can benefit from it. From enhancing exercise performance to helping alleviate symptoms of PMS, supporting health during pregnancy, and even aiding during menopause, creatine is a powerhouse. However, before you rush to your supplement cupboard, it’s important to know the right way to take it.

What is Creatine?

In simple terms, creatine is an amino acid that’s stored primarily in your muscles, brain, and gut. It plays a critical role in supporting the body’s fast, high-energy activities—like lifting weights or sprinting. While you can get creatine from foods like red meat and fish, you’d need to consume large quantities to match the levels found in many supplements. That’s where supplementation comes in handy.

Creatine-Rich Foods:

• Beef
• Pork
• Salmon
• Chicken
• Venison
• Cod
• Tuna

If you’re not eating these in massive amounts every day, creatine supplementation might be the ideal choice to meet your body’s needs.

The Benefits of Creatine

1. Improves Exercise Performance

Creatine has been shown to improve performance during short bursts of intense activity. In a 2016 study, women who supplemented with creatine experienced a 15% increase in exercise performance over 10 weeks—double the benefit seen in men. Whether you’re training for a race, lifting heavier weights, or doing HIIT workouts, creatine helps you push harder and perform better.

2. Increases Muscle Mass and Strength

Almost 95% of creatine is stored in your skeletal muscles, which is why it plays a direct role in building muscle and boosting strength. Creatine doesn’t just fuel your body’s energy systems to perform better; it also promotes muscle growth by drawing water into the muscle cells, increasing levels of IGF-1 (a hormone that stimulates muscle growth), and speeding up recovery. Research is so solid on this that the European Food Safety Authority (EFSA) now recommends creatine supplementation alongside strength training for adults over 55 to improve muscle mass and strength.

3. Supports Mental Health and Cognitive Function

Creatine isn’t just for your body—it’s great for your brain, too. Studies have shown that creatine supplementation can reduce mental fatigue, which could help you work out more often and with greater intensity. Additionally, a 2021 review found that women with major depressive disorder who added creatine to their antidepressant regimen responded twice as fast, and their remission rate was twice as high compared to those who only took the antidepressant. So, creatine may have a positive impact on mood and cognitive function as well.

4. Helps Counteract Menopausal Muscle, Bone, and Strength Loss

Creatine can be especially beneficial for women going through menopause. Research shows that when combined with resistance training, creatine helps combat muscle and bone loss during this time. It works by reducing inflammation and oxidative stress while promoting bone formation, leading to better muscle health and strength.

Common Concerns About Creatine

Does Creatine Make You Gain Weight?

One of the most common myths about creatine is that it causes weight gain. The truth? Yes, but it’s not the type of weight you might think. Creatine helps your muscles retain water, which can cause a slight increase in weight. However, this is typically water retention in your muscles, not fat. The issue of bloating or gut discomfort typically arises from using excessive doses. Staying within the recommended 3-5g per day should help you avoid these issues.

Is Creatine Safe for Your Kidneys?

Another misconception about creatine is that it harms kidney function. In reality, creatine is one of the most-studied supplements, and no studies have shown any harmful effects on kidney function— even when taking much higher doses than the recommended 3-5g per day. As long as you stick to the proper dosage, your kidneys should be just fine.

What’s the Best Form of Creatine?

When it comes to supplements, creatine monohydrate is the most studied and effective form of creatine. It’s affordable, easy to find, and widely recommended for a reason—it works.

When Should You Take Creatine?

Creatine’s effectiveness is all about consistency. Whether you take it in the morning, post-workout, or before bed, as long as you’re taking it daily, you’ll see the benefits. The goal is to saturate your body’s creatine stores, and this can be achieved with a daily intake of 3-5g.

How to Take Creatine for the Best Results

While the exact timing of your creatine intake isn’t crucial, there are some ways to maximise its effectiveness:

Daily Dosage: 3-5g per day is all most people need.

Timing: Consistency matters more than timing. However, taking creatine post-workout or with a meal that includes carbs and protein may help your body absorb it better.

Loading Phase: A loading phase (20g per day for 5-7 days) is optional. It can speed up the process of saturating your muscles, but simply taking 3-5g per day will get you to full saturation within a few weeks.

Final Thoughts

Creatine is one of the most researched and effective supplements available. Whether you’re looking to boost performance in the gym, increase muscle mass, improve your mood, or combat bone loss during menopause, creatine offers a host of benefits that make it worth considering.

By taking the right amount and being consistent with your intake, you’ll unlock the power of creatine—and experience all the positive effects it can have on both your body and mind.

Our recommended supplier is Awesome Strength