creatine: an everyday essential you didn't know you needed?
When you hear the word “creatine,” what’s the first thing that comes to mind? If you picture a sweaty gym bro chugging a post-workout shake, you’re not alone.
Creatine has long been associated with muscle growth and athletic performance, but the reality is that this powerhouse nutrient offers incredible benefits for everyone—not just gym enthusiasts. In fact, creatine is one of the most well-researched and effective supplements available, with benefits that extend far beyond building muscle.
Let’s dive into why I genuinely believe that creatine deserves a spot in your daily routine.
What is Creatine?
Creatine is a naturally occurring compound found in your muscles, brain, and even some foods like red meat and fish. It plays a crucial role in energy production, helping your body quickly regenerate ATP (adenosine triphosphate), the primary energy currency of your cells. This makes creatine essential not just for high-intensity exercise but also for cognitive function, recovery, and even cellular hydration.
Why Everyone (Not Just Bodybuilders) Can Benefit from Creatine
While creatine is well-known for its role in muscle performance, it’s so much more than just a workout supplement. Here’s why everyone—including non-athletes—can benefit from daily creatine supplementation:
Brain Health & Cognition – Creatine supports cognitive function, memory, and mental clarity by providing the brain with a steady source of energy. It has even been studied for its potential neuroprotective benefits in aging populations and those with neurodegenerative diseases.
Energy & Endurance – Whether you're chasing after kids, working long hours, or just trying to get through the day with more stamina, creatine helps your body produce and sustain energy more efficiently.
Mood & Mental Well-being – Studies suggest creatine may play a role in reducing symptoms of depression and anxiety by supporting neurotransmitter function and energy metabolism in the brain.
Hormonal Balance & Metabolism – Creatine can help support thyroid function, improve insulin sensitivity, and aid in muscle preservation, all of which contribute to a healthy metabolism.
Cellular Hydration & Recovery – Creatine acts as an osmolyte, drawing water into cells to keep them hydrated, which is crucial for recovery, skin health, and overall cellular function.
Common Myths & Misconceptions About Creatine
Despite its well-documented benefits, creatine is often misunderstood. Let’s debunk some common myths:
“Creatine causes kidney damage.” – Multiple studies have shown that creatine supplementation does not harm kidney function in healthy individuals. However, those with pre-existing kidney disease should consult a healthcare provider before use.
“Creatine will make you dehydrated".” - NOPE. In fact, creatine actually helps with hydration by pulling water into your cells, not out of them. This improves muscle function, brain performance, and recovery. Just make sure you’re drinking enough water daily—which you should be doing anyway!!!!!!!
“Creatine makes you gain weight.” – Creatine can cause a slight increase in water retention within muscle cells, but this is not the same as gaining fat. In fact, it can enhance muscle tone and definition.
“Creatine is only for bodybuilders.” – As mentioned earlier, creatine offers benefits for brain health, energy, metabolism, and recovery, making it useful for almost everyone.
“You need a loading phase.” – While a loading phase can saturate your muscles with creatine more quickly, it’s not necessary. A steady daily dose of 3-5 grams is enough to maintain optimal levels.
“Creatine must be cycled.” – There’s no need to cycle off creatine. Long-term use is safe and beneficial for most individuals.
Recommended Dosing
For general health benefits, the recommended dose of creatine monohydrate is 3-5 grams per day. There’s no need for a loading phase (often recommended in bodybuilding circles); simply taking a consistent daily dose is enough to maximize its benefits over time.
Is Creatine Safe for Pregnancy & Lactation?
Emerging research suggests that creatine may be highly beneficial during pregnancy and breastfeeding. Given its role in energy production and brain function, creatine may support fetal brain development, reduce maternal fatigue, and aid postpartum recovery. Some studies even suggest it could be neuroprotective for the baby.
While creatine is generally considered safe and is found naturally in foods, there isn’t extensive research on its supplementation during pregnancy. Always consult with your healthcare provider before adding creatine to your routine if you're pregnant or breastfeeding.
The Bottom Line
Creatine is one of the most underrated supplements for overall health, energy, and cognitive function. And I am a HUGE fan and proponent. Whether you’re an athlete, a busy mom, or simply someone looking to optimize your wellness, daily creatine supplementation can be a simple yet powerful addition to your routine.
Have you tried creatine?! I’d love to hear about your experience! Drop a comment below or share this with a friend who could benefit from it.
Because I know I’ll get asked! My favorite creatine monohydrate is from “Thorne Supplements” and I order it straight from my practitioner dispensary. By creating an account with just your name and email (zero attachments), you can get 20% off compared to other sites like Amazon, etc.
Once you’ve made your Fullscript account, simply search “Thorne Creatine” in the catalog and add to your cart!
