Creatine: What You Need to Know

You might be hearing a lot about creatine lately — and for good reason. Once considered a supplement reserved for bodybuilders and heavy lifters, emerging evidence now highlights its benefits for increasing and maintaining muscle mass, improving recovery, and even supporting cognitive function — particularly in peri-menopausal women and the general population.

What is Creatine?

Creatine is a naturally occurring compound that enhances your body’s ability to produce energy at the cellular level, specifically through the production of ATP (adenosine triphosphate).

ATP is synthesised in the mitochondria — the "powerhouses" of our cells — and serves as the primary energy source for muscle contractions and bursts of physical activity. Unfortunately, ATP stores are rapidly depleted during exercise. Creatine helps replenish ATP more quickly, which supports improved exercise performance, muscular strength, and growth.

But it’s not just your muscles that benefit — your brain also uses ATP as its main energy source. This is why creatine is increasingly being studied for its potential to enhance cognitive function, especially in adults over 40.

Key Benefits of Creatine Supplementation

• Improves strength, muscle growth, and exercise performance

  e.g., helping you perform 2–3 extra reps per set on exercises like the bench press.

• Reduces sarcopeniaHelps slow age-related muscle loss, especially when paired with strength training and a protein-rich diet.

• Increases lean body massSupports a higher muscle-to-fat ratio.

• Boosts energy levelsSome studies show creatine may reduce the amount of sleep needed and improve feelings of wakefulness.

• Enhances recoverySupports faster recovery not only from workouts but also from daily tasks like walking or gardening.

• Prevents injuriesParticularly in athletes, with studies showing fewer injuries among those supplementing with creatine.

• Improves blood glucose managementEspecially relevant for those with menopause-related insulin resistance or PCOS. Long-term (3–6 months) consistent use shows the most benefit.

• Supports brain healthMay reduce brain fog and memory issues in peri-menopausal women — even without exercise.

• Reduces age-related inflammationSome recent research points to a possible anti-inflammatory effect.

Best Sources of Creatine

Creatine is found in animal products like red meat, poultry, fish, and small amounts in dairy. However, the amounts are minimal — roughly 1–2g of creatine per 1lb of meat.

While your liver, kidneys, and pancreas do produce a small amount of creatine (less than 1g per day from three amino acids), it's often not enough to achieve the full range of benefits. That’s why daily supplementation is recommended for optimal results.

The gold standard is creatine monohydrate — the most researched and evidence-backed form, with high bioavailability (easy absorption).

For even better absorption, consider micronised creatine, which is creatine monohydrate ground into a fine powder. This form dissolves easily in water, is tasteless, and reduces the risk of digestive discomfort.

Recommended Dosage

• 3–5g per day is the evidence-based dose.

• You can take it all at once or split it into two doses if you’re prone to digestive discomfort.

• For high-level training (e.g., strength training 3–4x per week), a higher dose may be beneficial.

• Start with the lower dose to assess tolerance — look out for bloating or digestive issues.

To cross the blood-brain barrier for cognitive benefits, studies suggest around 10g per day may be needed (combined from food and supplements). If you're struggling with peri-menopausal symptoms, you could gradually increase your dose to test your response.

Are There Any Downsides?

For most people, creatine is very safe. However, a few may experience:

• Bloating or digestive discomfortThis can usually be avoided by using micronised creatine or splitting the dose.

• Temporary weight gainThis is due to water retention in muscle cells — not fat gain — and typically subsides after a few weeks. It’s a sign that the creatine is working.

• MisconceptionsThere is no evidence that creatine raises cholesterol or causes long-term health issues.

Avoid the “loading phase” (20g/day for a week) if you’re concerned about side effects — it’s not necessary for effectiveness.

Is Creatine Only for People Who Exercise?

While those who strength train will see the most visible benefits — like muscle growth and increased strength — creatine offers non-exercise benefits as well, including improved cognitive function and faster recovery from everyday activities.

However, if you’re not exercising, you won’t experience improvements in strength or muscle mass.

When Should You Take It?

Some research suggests post-workout may be ideal, but timing isn’t critical — consistency is. Take it whenever is easiest for you, such as in your workout water bottle.

Bonus: Taking creatine with carbohydrates may improve absorption, thanks to insulin helping shuttle creatine into muscle cells.

In Summary…

Creatine is a safe, well-researched supplement that can benefit anyone — particularly those engaged in strength training, as well as peri-menopausal women experiencing cognitive symptoms or muscle loss.

To recap:

• Take 3–5g per day of micronised creatine monohydrate.

• Be consistent. Daily use is key.

• Start small to assess tolerance.

• Benefits include improved strength, recovery, cognitive function, blood sugar management, and reduced inflammation.

• There are minimal to no side effects for most people.

Whether you're an athlete, a casual exerciser, or someone navigating midlife health challenges, creatine could be a powerful addition to your daily routine.