Creatine: More Than Just a Muscle Supplement
For years, creatine has been marketed as a gym supplement for building muscle and boosting strength. But what if I told you its benefits extend far beyond the weight room?
Creatine is one of the most well-researched and effective supplements available today. It enhances brain function and supports recovery from traumatic brain injuries (TBI), as well as improves endurance, bone health, and overall longevity.
In this blog, we’ll cover:
✔ What creatine is and how it works
✔ The impact of creatine on brain function and recovery
✔ Why women and children may benefit as much as athletes
✔ The truth behind common creatine myths
✔ How to take creatine effectively
✔ How to choose a high-quality creatine supplement
What is Creatine?
Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. It plays a critical role in energy production and acts as an energy reserve for high-intensity movement and cognitive function.
About 95% of creatine is stored in skeletal muscles, while the remaining 5% is distributed throughout the brain, heart, and kidneys. Thus, creatine is essential for physical and mental performance.
While creatine is found in red meat and fish, supplementation is an easy way to optimize levels, especially for those with higher energy demands or plant-based diets.
Creatine and Brain Function: Cognitive Benefits Beyond the Gym
Most people don’t realize that your brain is one of the most energy-demanding organs—consuming about 20% of your body's energy at rest. Since creatine is essential for ATP production, supplementing can improve mental performance, focus, and neuroprotection.
Research suggests creatine may:
✔ Improve memory and cognitive function, particularly in sleep-deprived individuals.
✔ Enhance reaction time and focus, benefiting athletes and high-performers.
✔ Support recovery from concussions and traumatic brain injuries (TBI).
✔ Reduce mental fatigue, helping sustain cognitive clarity during demanding tasks.
A study on sleep-deprived individuals found that a single dose of creatine significantly improved cognitive performance. Additional research in pediatric TBI patients suggests creatine may enhance recovery and reduce post-concussion symptoms like headaches and dizziness.
Creatine for Women and Children: Breaking the Myths
Creatine for Women: Strength, Bone Health & Hormonal Support
One of the biggest misconceptions is that creatine will make women "bulky". In reality, it supports lean muscle, cognitive function, and long-term health without excessive mass gain.
Studies show that women have lower natural creatine stores than men, making supplementation even more beneficial for:
✔ Increased strength and endurance without unwanted weight gain.
✔ Enhanced cognitive function and memory, particularly under stress or fatigue.
✔ Improved bone density, reducing the risk of osteoporosis.
✔ Better muscle recovery and hydration, supporting active lifestyles.
Since women lose muscle mass faster with aging, creatine supplementation can also help maintain muscle function and overall health well into later years.
Creatine for Children & Adolescents: Brain & Recovery Benefits
Despite concerns, creatine has been extensively studied in children and adolescents, particularly for brain injury recovery and neuromuscular disorders.
✔ Supports brain development and cognitive function in growing kids.
✔ May aid in concussion recovery by improving brain energy metabolism.
✔ Helps prevent muscle loss and fatigue in young athletes.
A study on pediatric TBI patients found that creatine supplementation reduced post-injury symptoms and improved overall recovery outcomes. While more research is needed, existing data suggests that creatine is safe and beneficial for children under proper guidance.
How to Take Creatine Effectively
While creatine is widely used, many people don’t take it correctly. The good news? It’s simple.
General Usage Guidelines:
✔ Best Form: Creatine monohydrate is the most researched and effective form.
✔ Timing: Creatine doesn’t need to be taken pre- or post-workout—just take it daily for maximum benefit.
✔ Hydration: Drink plenty of water to support creatine absorption and muscle hydration.
Dosing Strategies:
✔ Standard Maintenance Dose: 3-5 grams per day.
✔ Loading Phase (Optional): If you want to saturate muscles quickly, take 20 grams per day (divided into 4 doses) for 5-7 days, then reduce to 3-5 grams daily.
✔ Higher Doses for Brain Benefits: Some studies suggest up to 10 grams per day for neuroprotective effects, particularly in concussion recovery and cognitive performance.
Note: If you have any pre-existing kidney issues, consult your doctor before starting creatine supplementation.
Common Myths About Creatine—Debunked
Despite being one of the most researched supplements in history, creatine is still surrounded by myths. Let’s clear them up:
Myth #1: Creatine Damages Kidneys
Reality: Multiple studies, including long-term trials, show no evidence that creatine harms kidney function in healthy individuals. Even at high doses, research confirms no adverse effects on renal health.
Myth #2: Creatine Dehydrates You
Reality: Some believe creatine pulls water away from vital organs, leading to dehydration. In fact, creatine enhances cellular hydration, which can reduce muscle cramps and improve overall endurance.
Myth #3: Creatine Cancels Out Caffeine’s Benefits
Reality: An older study suggested that caffeine and creatine might counteract each other, but there’s no strong evidence to support this. Research confirms that both can be used together effectively without reducing performance benefits.
Myth #4: Creatine Causes Hair Loss
Reality: The idea that creatine increases DHT (a hormone linked to hair loss) stems from one small, flawed study. No large-scale research confirms this, making it an unsubstantiated concern.
Final Thoughts: Should You Take Creatine?
If you're an athlete, a student, someone recovering from a concussion, or just looking to optimize your health, creatine is one of the few supplements with overwhelming scientific backing for its role in physical performance, cognitive function, and overall longevity.
To ensure quality and safety, I recommend choosing NSF or NSF for Sport-certified creatine supplements—which you can find on my Fullscript store at 10% off for all orders and 20% off for patients.
For more insights, check out my guide to choosing quality supplements and deep dives into Omega-3s and Melatonin.