Introduction

Creatine is a naturally occurring compound stored primarily in muscles and the brain, where it plays a critical role in rapid energy production. It is one of the most researched and effective supplements for strength, power, recovery, and increasingly, for brain and metabolic health.

Beyond sports, creatine supports cognitive performance, healthy aging, and cellular resilience under stress.

What Is Creatine?

• A nitrogen-containing compound made from arginine, glycine & methionine
• Stored as phosphocreatine in muscles and brain
• Rapidly regenerates ATP (cellular energy)
• Obtained from diet and synthesized by the body

The Science: How Creatine Works

• Replenishes ATP during high-energy demand
• Buffers cellular energy fluctuations
• Increases phosphocreatine stores
• Supports cell hydration and volume

Muscle Strength, Power & Performance

• Increases strength and power output
• Improves high-intensity exercise performance
• Supports lean muscle mass gains
• Enhances training volume and intensity

Recovery, Hydration & Injury Support

• Improves muscle cell hydration
• Reduces muscle damage and soreness
• Supports faster recovery between sessions
• May aid rehabilitation and injury recovery

Brain Energy, Focus & Cognitive Support

• Supports brain ATP availability
• Improves cognitive performance under stress
• May enhance memory and mental fatigue resistance
• Helpful during sleep deprivation and high mental load

Metabolic Health & Blood Sugar Support

• Supports glucose uptake in muscles
• Improves insulin sensitivity when combined with exercise
• Supports metabolic efficiency

Aging, Sarcopenia & Longevity

• Helps prevent age-related muscle loss
• Supports strength and mobility in older adults
• Protects cellular energy systems
• Supports healthy aging and independence

Signs of Low Creatine Stores

• Reduced strength and power
• Early fatigue during exercise
• Poor recovery
• Vegetarian or vegan diets (lower intake)

Who Benefits Most from Creatine?

• Athletes and gym-goers
• Vegetarians & vegans
• Adults over 40
• Students and professionals under mental stress
• Older adults aiming to preserve muscle & cognition

Natural Sources of Creatine

• Red meat
• Fish (salmon, tuna)
• Endogenous synthesis (limited amounts)

Forms of Creatine (Which Is Best?)

Dosage, Timing & Safety Guidelines

• Maintenance: 3–5 g daily
• Optional loading: 20 g/day for 5–7 days (split doses)
• Timing: Any time; post-workout preferred
• Drink adequate water

Timeline: When You’ll Feel the Benefits

• 1–2 weeks: Improved strength & training capacity
• 3–4 weeks: Muscle fullness & recovery
• 6–8 weeks: Cognitive & metabolic benefits

Creatine for Adults & Special Groups

• Adults: Performance, cognition & aging support
• Elderly: Muscle preservation & mobility
• Children: Only under medical supervision

Creatine with Other Nutrients

• Protein – muscle growth synergy
• Carbohydrates – improved uptake
• Beta-Alanine – performance support
• Omega-3 – muscle and brain health

Final Thoughts

Creatine is far more than a sports supplement. With strong evidence for muscle strength, brain energy, metabolic health, and healthy aging, it stands as one of the safest and most effective supplements for both physical and cognitive performance across the lifespan.