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.

Hair Loss Explained: Common Causes and What to Look For

Q&A with Dabney Poorter, FNP-C, Certified Functional Medicine Provider

Hair thinning can feel discouraging and terrifying, especially when it seems to come out of nowhere. We sat down with Restore + Revive’s Founder and Certified Functional Medicine Provider, Dabney Poorter, FNP-C, to talk through the most common causes of hair loss and what you can do to support healthy hair growth from the inside out.

Question 1: If a client comes to you and is suddenly experiencing hair loss, what first comes to mind for you?

Dabney: Hair loss is usually a symptom of something deeper, so my first step is always to look for the “why.” Ideally we start with comprehensive testing, not just a surface-level check. The 4 main things I typically run labs to evaluate for are:

• Thyroid health: A full thyroid panel (not just TSH) helps identify if the thyroid is under- or over-functioning, which can directly affect hair growth. 

• Hormones: We look at sex hormones and patterns that may indicate PCOS, perimenopause, postmenopause, or autoimmune conditions like lupus.

• Chronic stress: Ongoing stress can lead to inflammation and lower hormone levels. I look at cortisol and DHT levels since both can influence hair loss.

• Nutrient levels: Deficiencies in iron, protein, and other key nutrients can disrupt the body’s ability to grow strong, healthy hair.

Q2: If blood panels look good, what are some other sneaky reasons somebody might still be experiencing hair loss?

Dabney: Sometimes, the answer lies in our genetics. If parents or close family members have experienced thinning or pattern hair loss, there can be a hereditary component. In those cases, I may recommend genetic testing to help determine whether certain gene patterns are at play, allowing us to build a comprehensive and customized plan to tackle accordingly. 

Q3: Are there any over-the-counter products you like to help maintain strong hair growth?

Dabney: Like I previously mentioned, I always like to look at the root cause of hair loss, which is typically something happening inside the body. However, external factors and products can be helpful in creating a healthy environment for strong hair growth.

I always remind clients to pay attention to water quality, especially if you live in an area with hard water, which can be harsh on the scalp and hair. Simple water filtration devices or shower heads can be extremely helpful.

I also love hair growth sprays that stimulate follicles without causing irritation. One of my favorites is from Rowe Casa, their hair spritz. It is gentle, natural, safe for most hair types, and it smells amazing!

Finally, using a clean, gentle shampoo can make a big difference. Some people use the same shampoo for years, and over time it may no longer agree with their scalp or hair. Innersense is my personal favorite. 

Q4: What are some “free” things people can do to support hair growth and discourage hair loss if testing isn’t something they want to do or can’t afford right now?

Dabney: There’s a lot you can do at home to support your hair and overall wellness:

• Lower stress and inflammation: Movement, mindfulness, and adequate sleep all make a huge difference. I know saying “lower your stress” is easier said than done (trust me!). But I have learned that striving to slow down, take time for a walk outside, getting in bed a few minutes earlier, praying/meditating, and saying “no” to activities that drain you can be hugely instrumental in lessening your daily stress. 

• Eat a balanced, nutrient-dense diet: Getting enough protein, healthy fats, and minerals is key. These foods and nutrients help your body naturally produce stronger hair that is less likely to break easily. 

• Stay hydrated and care for your scalp: Gentle scalp massage, clean water, hair spritz, and consistent washing with non-toxic products all help maintain a healthy foundation for hair growth.

Q5: I’ve heard people can lose hair after being sick, especially after COVID. Why does that happen? Can other illnesses cause it too?

Dabney: Yes, post-illness hair loss is actually very common, and we’ve seen it a lot in recent years. Essentially, when the body experiences something stressful, like a viral infection or high fever, it often shifts its resources toward healing vital organs and away from “non-essential” functions like hair growth.

This can lead to a condition called telogen effluvium, which causes more hair follicles to enter a resting phase. You’ll typically notice increased shedding about 2–3 months after the illness, once the body starts to reset.

However, it’s not just COVID, other viral infections, severe flu, or even surgery can trigger the same response. The good news is that this type of hair loss is usually temporary. Supporting recovery with good nutrition, stress management, and gentle scalp care can help encourage regrowth as the body rebalances.

Q6: When you say inflammation can cause hair loss, what exactly do you mean?

Dabney: Think of inflammation like your body being on “high alert.” It’s a natural response to injury or infection. For example, when you get a cut, the redness and swelling you see is inflammation helping you heal. But when inflammation sticks around all the time, it can start affecting other parts of your body, including your hair. Chronic inflammation can disrupt the normal hair growth cycle, causing follicles to stop producing hair or to shed prematurely.  Some common inflammation triggers include:

• Autoimmune conditions, like lupus or alopecia areata, where the immune system mistakenly attacks hair follicles.

• Diet and nutrient issues, not getting enough protein, iron, or other vitamins, which can increase internal stress.

• Chronic stress, which raises hormones like cortisol that promote inflammation and can affect hormone balance.

Q7: Do men and women experience hair loss differently?

Dabney: Yes. Hair loss often looks and develops differently in men versus women because of hormones and genetics.

• Men: The most common type is androgenic hair loss (also called male pattern baldness). It usually starts with a receding hairline or thinning at the crown. It’s driven largely by DHT, a hormone derived from testosterone, which shrinks hair follicles over time.

• Women: Hair thinning is usually more diffuse and spread across the scalp, rather than forming a distinct bald spot. This is often called female pattern hair thinning. Hormonal changes, like perimenopause, menopause, PCOS, or thyroid imbalances, play a big role. Stress, nutrient deficiencies, and chronic inflammation can also contribute.

While the patterns may look different, the underlying principle is the same: hair follicles are sensitive to hormones, inflammation, and nutrient availability.

At Restore + Revive we know how frustrating hair loss can feel, but it’s often a signal that your body needs support. By identifying root causes, whether hormonal, nutritional, stress-related, or genetic, we can take a functional approach to restore healthy hair growth. Even small changes can have a meaningful difference.

To schedule an appointment with Dabney Poorter or one of our Functional Medicine providers, you can call us at 817-720-6220 Ext. 2 or email integrative@restoreandrevivefw.com.

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.

Restore + Revive Gift Guides 2025

Get gifting with R+R!

We’ve rounded up our team and provider favorites to bring you a collection of items we truly love. From wellness treats to everyday must-haves, these picks are tried, trusted, and sure to make anyone’s holiday wishes come true!

OUr Favorite Sets

Rowe Casa Bath Bomb Set Six
This set of natural, therapeutic bath bombs is designed to ease inflammation, draw out toxins, calm dry or irritated skin, and support balanced pH levels while you unwind in a warm bath. The collection features Calm, Immunity, Muscle Relief, Revive, Romance, and Sleep. Available in store for $37.

Innersense Pure Travel Trio
A convenient travel set created for fine to medium hair. This trio includes 2 oz sizes of Pure Harmony Hairbath, Pure Inspiration Daily Conditioner, and Sweet Spirit Leave In Conditioner to keep your hair nourished wherever you go. Available in store for $27.

OSEA Bestsellers Discovery Kit
This four-piece travel kit offers a complete mini facial routine along with the brand’s award-winning body oil. Inside you will find Ocean Cleanser, Hyaluronic Sea Serum, Atmosphere Protection Cream, and Undaria Algae Body Oil to cleanse, hydrate, and boost your glow. Available in store for $48.

Kate McLeod Holiday Body Stone Duo
This limited edition duo features the soothing Lavender Cocoa Body Stone paired with the luxurious Cardamom Rose blend. Each Body Stone is a concentrated cocoa butter formula rich in fatty acids that deeply hydrates the skin. The solid bar melts on contact, absorbs quickly, and leaves skin smooth and radiant with no greasy feel. Available in store for $65.

FOR THE Foodie

R+R Farm Co-Op Membership
From local farms to your kitchen. Enjoy organically grown vegetables and pasture-raised meats sourced from local farms. Becoming a member of The R+R Farm Co-Op supports sustainable and regenerative farming while giving you reliable access to fresh, locally raised food. Purchase membership online for $89 per year.

Flamingo Estate Olive Oil
Crafted from organically grown olives that are hand-picked and pressed right away to lock in freshness. This beautiful green oil delivers bright, peppery flavor with a smooth, fruity finish. Thanks to its high smoke point, it works wonderfully for dipping, finishing dishes, roasting, and everyday cooking. Available in store for $48.

Purity Single Serve Coffee Sachets
Your ideal grab-and-go coffee option. These single serve sachets come in a pack of five and feature USDA organic, specialty-grade beans that are hand-picked, sustainably grown, and third-party tested for mold and toxins. In-store varieties include Calm (Decaf), Ease (Dark Roast), and Flow (Original Medium Roast) for $13.

Just Ingredients Protein Powder
Crafted with four clean protein sources, including non-denatured, 100% grass-fed whey from New Zealand, this blend offers a complete amino acid profile without fillers. There are no artificial flavors, sugar alcohols, gums, synthetic emulsifiers, or artificial sweeteners. In-store flavors include chocolate, vanilla bean, strawberries and cream, and lucky mint for $60.

Visp Mixer
A sleek, portable glass mixer made for blending protein, collagen, matcha, supplements, and more. The rechargeable design makes it easy to take anywhere. Available in store for $99.

Just Ingredients Electrolytes
These Fruit Punch Electrolytes are formulated to support hydration with a balanced 3 to 1 potassium-to-sodium ratio. With five essential electrolytes and real fruit flavor, they contain no artificial sweeteners or natural flavors. Available in store in a 20-pack box for $40 or in a 30-serving bag for $25.

For the homebody

Kate McLeod Sleep and Breath Pebbles
These award-winning bath and shower oil pebbles deliver a rich conditioning treatment that locks in moisture while you soak or rinse. Each tray includes 20 single-use Pebbles that provide 20 relaxing baths or showers. Available in Sleep and Breath scents. Available in store for $42 per tray.

Branch Basics Premium Starter Kit
Designed to be safe for both kids and pets, this starter kit replaces your entire cleaning lineup with one effective, plant-based concentrate. It includes a set of refillable bottles so you can mix the right solution for each area of your home. Available in store for $75.

Rowe Casa Cheer Hand Soap
Regular handwashing should still feel gentle. Rowe Casa’s Christmas Cheer Hand Soap offers a soft foam while cleansing effectively and keeping skin comfortable. Made with plant-based Castile soap, nourishing oils, and a warm holiday essential oil blend, this festive soap brings comfort and joy to every sink. Available in store for $14.

Rowe Casa Room Spray
If you want a fresh home without synthetic fragrances, these natural room sprays are a great option. Made with simple ingredients like distilled water and pure therapeutic-grade essential oils, they freshen the air in a clean and safe way. Available in store for $18.

Apothenne Clean Candles
Our go-to candle for a clean burn. Each candle offers about 42 hours of burn time and is made with non-toxic, all-natural soy wax, premium essential oils, and a natural cotton wick. Handcrafted and available in a variety of scents. Available in store for $33.

For the Self care savant

Queen of Thrones Castor Oil + Thyroid Pack
Give your thyroid restorative care with this Thyroid Castor Oil Pack. It features an inner layer of 100% organic cotton and adjustable straps for a comfortable, low-mess experience. Designed to hydrate and support smooth, healthy-looking skin in the thyroid area. Best when paired with Queen of the Thrones Organic Golden Castor Oil. Available in store for $44.

Enviromedica Magnetic Clay Bath
Turn your bath into a soothing wellness ritual with this Magnetic Clay Bath powder. The blend of mineral-rich montmorillonite clay and Himalayan salt helps cleanse and rebalance so you step out feeling refreshed and renewed. Available in store for $11.

Aleavia Body Cleanse
Aleavia Enzymatic Body Cleanse lifts away dirt, toxins, and excess oils while naturally feeding the beneficial bacteria on your skin. Available in a variety of scents in store for $20.

Rowe Casa Lymphatic Cream
A healthy lymphatic system supports overall wellness and supports detoxification. This natural lymphatic cream is crafted to encourage lymph fluid movement so your immune and circulatory systems can function at their best. Available in store for $43.

Lumebox Red Light
The gift everyone want to receive this holiday season. This compact red light device is a powerful, all-in-one tool for skin support, joint comfort, muscle recovery, and more. It delivers both Red (660 nm) and Near Infrared (850 nm) wavelengths from each bulb for maximum results. Use it anytime and anywhere. Available in store for $399.

Stocking stuffers

Jacob Bars
Most protein bars are packed with ingredients you would rather avoid, but Jacob created a clean option you can feel good about. No seed oils, sweetened only with honey, and never artificial. A variety of flavors available in store for $6.

Kate McLeod The Everywhere Stick
Your go-to hydration balm for life on the move. The Everywhere Stick blends four nourishing plant butters to deliver rich moisture and quick relief for dry, chapped skin. Available in store for $28.

Beekeeper’s Propolis Throat Spray
Propolis is naturally rich in antioxidants like flavonoids and polyphenols that help fight free radicals and support immune health. This tasty throat spray helps soothe, protect, and keep wellness in check. Available in store for $14.

Rowe Casa Lip Balm
A clean, all-natural lip balm that nourishes and softens while preventing chapped lips. Made with simple, moisturizing ingredients. Available in store for $6.

OSEA Ocean Eyes
This cooling gel serum uses seaweed, hyaluronic acid, caffeine, and peptides to visibly smooth fine lines and reduce puffiness and dark circles. The metal rollerball applicator adds an extra-refreshing feel. Available in store for $58.

VI02 Mouth Tape
If snoring or mouth breathing is getting in the way of good sleep, VI02 offers a gentle solution. Doctor created and mom approved, this tape is unscented, hypoallergenic, and free of latex, PFAS, and other forever chemicals. Available in store for $27 (48 strips).

Brooklyn Biltong Jerky
Grass-fed and full of bold flavor. This pure biltong contains zero sugar and no artificial ingredients. Available in store in a variety of flavors for $9.

These product descriptions were created using details shared by the brands. Products and prices can change at any time.