What Does Creatine Actually Do? The Benefits Beyond the Gym

Mention creatine and your first thoughts might be of bodybuilders and gym bros, but creatine is far more than just a sports supplement. It’s one of the most researched supplements available, with emerging evidence suggesting benefits that extend beyond muscle performance to include brain health and overall healthy ageing for the body and mind, so if you’re looking to keep yourself mentally and physically stronger and resilient into your later years, this is what you need to know.

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What is Creatine? 

Creatine is a naturally occurring compound made from three key amino acids: arginine, glycine and methionine. Around 95% of the body's creatine is stored in skeletal muscle, with smaller amounts found in the brain and other tissues.

We get creatine from our diet, it’s typically found in animal foods such as red meat and fish, so if you’re a plant-based eater and not consuming meat on a regular basis, you may be at risk of lower dietary intake and typically have lower baseline creatine stores than someone who does eat meat.

Research shows that supplementing with creatine can substantially increase muscle creatine stores in vegetarians, often producing larger increases than those seen in meat eaters. Studies have also reported improvements in lean mass, strength and some markers of cognitive performance in vegetarian participants. This means plant-based eaters may have more to gain from supplementation because they are starting from a lower baseline.

The body also produces some creatine itself in the liver, kidneys and pancreas but women typically produce slightly less than men so women, plant-based eaters and especially plant-based eating women, could benefit from creatine supplementation.

How Does Creatine Work Inside Cells?

Its primary role is to help regenerate ATP, the body's immediate energy currency so cells can continue producing energy when demand is high.

Every time a muscle contracts or a brain cell fires, ATP is used. The problem is that ATP stores are limited which is where creatine comes in. It’s stored in the cells as phosphocreatine, which acts as a rapid energy reserve. When ATP levels begin to fall, phosphocreatine donates a phosphate group to quickly regenerate ATP. This is particularly important in tissues with high energy demands such as the muscles and our brain which is a very energy-demanding organ.

This explains why creatine can improve performance during short bursts of intense activity, but it may also help support other energy-hungry processes throughout the body.

What are The Benefits of Taking Creatine?

The strongest evidence for creatine remains in exercise performance.

Creatine supplementation consistently increases creatine stores found in our muscles, improving performance during repeated high-intensity exercise and supporting strength and lean muscle mass when combined with resistance training.

Creatine is also becoming more relevant as we age. Ageing is associated with a gradual decline in muscle mass and strength, and this loss of muscle, which is often described as the organ of longevity, affects physical function, metabolic health and independence later in life.

Research suggests creatine can help support lean mass and strength, particularly when combined with resistance training. A recent review of postmenopausal women found small but meaningful improvements in lean mass and lower-body strength when creatine was used alongside exercise. Benefits were most apparent at doses of 5 g/day combined with resistance training.

Expert recommendation; Try Meteron Labs Liposomal Creatine Powder which has 4.5g creatine monohydrate per scoop.

It's important to note that creatine is not a substitute for exercise. The evidence suggests it works best when layered alongside resistance training rather than as a standalone solution.

Can Creatine Support the Brain?

The brain is one of the body's most energy-demanding organs, which has led researchers to investigate whether creatine's role in cellular energy production extends beyond muscle. There are studies that suggest creatine supplementation may improve aspects of memory, attention and information processing in certain populations, the most interesting findings are in situations where the brain is under stress or sleep deprived.

Should Everyone Take Creatine?

The people most likely to benefit from creatine supplementation include those who regularly take part in resistance training, older adults looking to preserver muscle mass and strength, vegetarians and vegans, women in midlife and beyond, and anyone with low dietary creatine intake.

For healthy adults, creatine monohydrate remains the most researched form of the supplement, and it’s important to remember that consistency is key, timing is less important as it builds up in the body when you take it every day, it’s more important that you remember to take it, so find a way to make it part of your routine, whether that’s with your breakfast or adding to water during the day.

The Key Takeaway:

Creatine has earned its reputation as a performance supplement, but its role extends far beyond the gym. By helping cells regenerate energy, creatine may support healthy ageing, muscle maintenance, and potentially aspects of cognitive performance, particularly in populations with lower creatine stores or increased demands.

As always, the strongest results are likely to come when supplementation is combined with the fundamentals: exercise, sleep and a nutrient-rich diet.