Creatine 101: What It Is, What It Does, and How It Benefits Both Muscles and Mind
When you hear “creatine,” you might think of bodybuilders or elite athletes. But this naturally occurring compound is about far more than building muscle, it has also shown it can support brain function, blood sugar regulation, and healthy aging. Despite common misconceptions, creatine is not a steroid, doesn’t damage kidneys, and doesn’t cause fat gain. In fact, decades of research support its safety and effectiveness for a wide range of people, including women and older adults looking to maintain strength, cognition, and metabolic health.
What Is Creatine?
Creatine is a naturally occurring compound your body produces from amino acids. Our bodies naturally make creatine from amino acids. We get about 1–2 grams per day from foods such as meat and fish. Muscle tissue typically stores 60%–80% of its creatine at baseline, and supplementation can raise these stores by 20–40% (UCLA Health).
Higher creatine stores support short-burst energy for high-intensity movement, such as lifting, sprinting, or other resistance-based exercises. It may also aid in recovery between bouts of activity, helping your muscles replenish energy more efficiently. Essentially, creatine functions like an energy reserve for your muscles, and it’s not just for athletes. By boosting creatine levels, you can enhance physical performance, support strength, and maintain muscle mass as you age, all of which can play a vital role in blood sugar regulation, bone health, and overall wellness.
Safety Note: Creatine is generally considered safe for most healthy adults. However, if your kidneys do not filter waste efficiently or you have a history of kidney problems caution is warranted. Always talk with your healthcare provider before taking creatine or any supplement.
Creatine and Cognitive Health Benefits
One of the latest areas of research around creatine is surrounding the benefits of cognitive function. Creatine has been shown to play a role in neurogenesis, the formation of new neurons in the brain (QBI). By supporting energy production in brain cells, creatine may help improve memory, focus, and mental stamina.
A 2024 study tested the effects of a single dose of creatine on cognitive performance after one night of sleep deprivation. Fifteen participants were given either creatine or a placebo at 6pm, and their cognitive performance, including reaction times and short-term memory, was tested every 2.5 hours until 9am. The results showed that processing speed was significantly faster in the creatine group. Researchers speculate that when brain cells are under stress, such as during sleep deprivation, they rely on phosphocreatine as an energy reserve, and dietary creatine helps replenish this reserve. While this study was small and the effects are likely short-term, it highlights creatine’s potential to support cognitive function, particularly in situations of high energy demand (Nature).
Muscle, Blood Sugar, and Aging Benefits
Maintaining muscle mass is essential for overall health, particularly in regulating blood sugar levels. Muscle tissue plays a significant role in glucose metabolism, and having more muscle mass can enhance insulin sensitivity. Think of your muscles like a sponge for sugar, they help absorb glucose from the bloodstream and keep blood sugar levels balanced. Without enough muscle, that sponge shrinks, making it harder for the body to properly process sugar. Therefore, maintaining and increasing muscle mass is imperative for metabolic health. Creatine supplementation, especially when combined with resistance training, may help preserve and build muscle mass, thereby supporting better blood sugar control (MDPI Nutrients).
It’s important to note that creatine isn’t just for those looking to get “meaty” and build what some might consider to be excessive amounts of muscle. Specifically, women can see significant benefits in muscle maintenance and bone health when supplementing with creatine. As we age, especially women, there’s a natural decline in muscle mass and bone density, which increases risks of falls, fractures, and metabolic issues. Creatine has been shown to help preserve muscle strength in older adults, potentially reducing the risk of sarcopenia (age-related muscle loss) and supporting overall functional capacity (CU Anschutz).
How and When Should You Take Creatine?
Creatine is most commonly available in powdered or gummy form, and one question we often hear is: “When is the best time to take it?”
According to a 2022 study by internationally renowned sports nutrition experts, timing doesn’t appear to make a significant difference for muscle mass or performance (“Creatine O’Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance?”).
The key takeaway is consistency over timing. Whether you take it before a workout, after, or on rest days, regular daily supplementation supports muscle energy, strength, and overall health benefits.
Supporting Whole-Body Wellness
Creatine does more than just support muscle growth, it plays a vital role in energy production, cognitive function, and overall vitality. By helping your body regenerate more cellular energy (ATP), creatine supports better workout performance, quicker recovery, and even potentially improved brain function.
At Restore + Revive, we’re intentional about the products we offer. That’s why we carry our favorite, high-quality creatine supplement by Just Ingredients right here in the Wellness Center. Swing by and grab some creatine and other wellness supplements (4927 Byers Ave Fort Worth, Texas 76107)!
Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new service, product, or treatment. Please note that prices, offerings, and other details mentioned in this post reflect information available at the time of publication and may have changed since.