What if a single supplement could help you lift more, recover faster, and even support brain health as you age? Creatine is not just for bodybuilders — there is growing evidence that it is a powerful ally for anyone serious about performance and longevity.
What the Science Says
Creatine’s power lies in its ability to replenish ATP – the quickest form of cellular energy. By increasing phosphocreatine stores in muscle, creatine helps you perform more high-quality reps and recover faster between sets. A systematic review by Burke et al. (2023) found that creatine combined with resistance training significantly increased both muscle hypertrophy and strength in adults, outperforming training alone.
The benefits also extend beyond the gym. Research suggests creatine may support cognitive function, especially during conditions of stress, poor sleep, or mentally demanding tasks. A 2023 randomized controlled trial (Mohan et al.) reported that six weeks of 5 g/day creatine led to modest improvements in working memory compared with placebo. While not dramatic, these findings reinforce the idea that creatine benefits tissues beyond skeletal muscle, including the brain.
Concerns about kidney health continue to circulate, but current research shows that there is no evidence of harm in healthy adults at recommended doses. A recent systematic review found that standard creatine supplementation did not impair markers of kidney function (Naeini et al., 2025).
Most evidence supports a simple dosing strategy of 3–5 g per day of creatine monohydrate. A loading phase is not necessary, with recent research showing that daily use will naturally saturate muscles within 3–4 weeks (Antonio et al., 2021). For cognitive benefits, studies commonly use 5 g/day for longer term use of greater than four weeks (Sandkühler et al., 2023); however, a higher intake of up to 20g may be needed for acute effects when supplementing for only 1-7 days.
How to Use Creatine Wisely
If you care about performance, cognitive function, and long-term resilience:
- Consider a standard does of 3–5 g creatine monohydrate daily.
- Pair supplementation with regular resistance training.
- Do not view creatine as a silver bullet — treat it as a tool in supporting a holistic lifestyle (good nutrition, sleep, movement, stress management).
- Monitor how your body responds (hydration, digestion, energy), and adjust if needed.
Now You Know
If performance, recovery, and healthy aging are important to you, creatine is an evidence-based supplement which will assist in these areas. Creatine is not a shortcut — it is a companion to the work you are already doing. Use it consistently, train intentionally, and you will give yourself an edge not just in today’s workouts, but in your long-term health.
References
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
Burke, R. E., Piñero, A., Coleman, M., Mohan, A., Sapuppo, M., Augustin, F., Aragon, A. A., Candow, D. G., Forbes, S. C., & Swinton, P. (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review and meta-analysis. Nutrients, 15(9), 2116. https://doi.org/10.3390/nu15092116
Sandkühler, J. F., Kersting, X., Faust, A., Königs, E. K., Altman, G., Ettinger, U., Lux, S., Philipsen, A., Müller, H., & Brauner, J. (2023). The effects of creatine supplementation on cognitive performance: A randomised controlled study. BMC Medicine, 21, 440. https://doi.org/10.1186/s12916-023-03146-5
Naeini, E. K., Eskandari, M., Mortazavi, M., & Panah, A. S. (2025). Effect of creatine supplementation on kidney function: A systematic review and meta-analysis. BMC Nephrol, 26, 622. https://doi.org/10.1186/s12882-025-04558-6
