10/09/2026
Creatine is one of the most extensively researched and safest supplements available, and it may be worth considering for most healthy adults, not only athletes.
Creatine is produced naturally by the body and is also found in foods such as meat and fish. It helps regenerate ATP (our cells’ rapid energy supply, within both muscle and brain tissue)
What does the evidence support?
✅ Improved performance during repeated, high-intensity activity
✅ Greater strength gains when combined with resistance exercise
✅ Support for maintaining muscle mass and physical function as we age
✅ Potential benefits for memory and cognitive performance
✅ An established safety record in healthy adults
You don’t need to be an athlete. Maintaining muscle and strength becomes increasingly important as we age, supporting mobility, metabolic health, independence and resilience during illness.
What about cognitive health?
Research into creatine and cognition is promising, with potential benefits for memory and mental performance, particularly in older adults and during periods of sleep deprivation.
A 2024 systematic review and meta-analysis reported possible improvements in memory, attention and processing speed. However, results have not been consistent across every aspect of cognition, so further high-quality research is needed before these benefits can be considered conclusive.
Creatine should not be presented as preventing dementia or reversing cognitive decline—but brain health is an exciting area of ongoing creatine research.
How much?
For most healthy adults, 3–5g of creatine monohydrate daily is the commonly studied maintenance dose. A loading phase isn’t essential, and expensive “advanced” versions have not been shown to outperform standard creatine monohydrate.
Creatine may cause a small initial increase in weight because it draws water into muscle cells. It can also raise blood creatinine, which may affect the interpretation of kidney blood tests without necessarily indicating kidney damage, so tell your healthcare professional that you take it.
Speak with a doctor or pharmacist before taking creatine if you have kidney disease, abnormal renal results, are pregnant or breastfeeding, or take medication that may affect kidney function.
Supplements should complement, not replace, good nutrition, resistance exercise, quality sleep and hydration.
Creatine isn’t only about building muscle. It may support physical performance, strength, healthy ageing and potentially cognitive performance.
Evidence, not hype. Understand what you take and why you take it.
References:
Creatine and cognitive function: 2024 systematic review and meta-analysis](https://pubmed.ncbi.nlm.nih.gov/39070254/)
[Creatine and memory in healthy individuals](https://pubmed.ncbi.nlm.nih.gov/35984306/)
[Creatine during sleep deprivation](https://www.nature.com/articles/s41598-024-54249-9)
[Creatine and resistance training in older adults](https://pubmed.ncbi.nlm.nih.gov/33572884/)
[International Society of Sports Nutrition position stand](https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w)
