From pricey pills to celebrity-endorsed powders, the wellness world is in the grips of a supplement fixation — the most hyped being creatine. Once the preserve of gym bros and sprinters, recent studies suggest it offers benefits far beyond the weights room or track, enhancing everyday performance and even hinting at longevity gains.
So what is this powder championed by athletes, doctors and stars including Arnold Schwarzenegger and Adam Levine? And, more importantly, should you be taking it?
Humans naturally produce creatine through synthesis of amino acids. While you can get it from protein-rich foods such as red meat, fish and poultry, many believe added supplementation is crucial to improve performance.
Creatine is mostly stored in the body’s skeletal muscles — such as biceps or quads — in the form of phosphocreatine. As creatine pulls in water, it makes muscles look fuller and denser (hence the appeal for muscle men). But phosphocreatine also helps regenerate adenosine triphosphate (ATP) — the primary energy carrier in the body.
Dosage can range from 5-10g per day for a regular user, though a high performance athlete might take 10-20g.
Creatine has become hugely popular with professional athletes as it’s classified as a dietary supplement, meaning it’s not prohibited in doping rules, yet it can still increase energy levels.
One study, published in Nutrients in 2024, compared the muscle gains of two groups of athletes, with one undertaking a course of creatine and resistance training and the other on a placebo. The former gained 4.43kg in upper-body strength and 11.35kg in lower-body strength.
Chris Ruxton, an athlete and functional fitness coach offering online personalised training at Train Valor, is an advocate for its use among gym goers of all abilities. “There are people who think creatine is some kind of steroid with dodgy side effects,” says Ruxton. “But I haven’t seen any negative side yet. For me, it reduces fatigue and means I can push that little bit harder and longer in my workouts.”
If you’re a casual exerciser (like myself) who’s more focused on general health, don’t dismiss creatine just yet. It also has proven potential as a cognitive enhancer, making it as much a nootropic as a workout aid. It has been linked to memory boosts, keeping brain fog at bay, and even possible antidepressant effects. The brain demands a steady supply of energy — carried by ATP — to function at its best.
For women, creatine is being explored as a supportive supplement during pregnancy and menopause, as its cognitive and muscular benefits may help counter some of the challenges associated with hormonal changes.
“Older adults may also benefit from creatine supplementation to help preserve muscle mass and strength,” says Dr Mohammed Enayat, a longevity expert and founder of HUM2N. “That said, routine supplementation isn’t universally recommended yet because most people can meet their baseline creatine needs through a balanced diet.”
Creatine is not entirely without its controversies, either. Last month, golfer Ben Griffin struggled through a round of the BMW Championship, finishing with a disappointing score of six over par. In a post-game interview, he claimed he’d “overdosed” on creatine, entirely putting him off his game.
“It’s also not suitable for everyone,” says Enayat. “Individuals with existing kidney disease or impaired kidney function should avoid creatine unless supervised by a healthcare professional. Likewise for pregnant women or breastfeeding mothers. Creatine has an excellent safety profile, but suitability should be assessed on a case by-case basis”.
