Creatine - Do You Need It?

Creatine – The Unsung Hero for Muscle, Brain, and Whole-Body Energy

Creatine is often seen as something just for athletes or bodybuilders, but this simple, natural compound has far wider benefits for your health. Your body makes small amounts in the liver, kidneys and pancreas, and you also get it from animal foods like meat and fish. Most creatine is stored in your muscles, but it plays an important role in many organs that need steady energy — including your brain, heart, liver, kidneys, eyes and ears.

Creatine helps your body recycle and reuse its main energy currency, ATP. ATP is the fuel that powers every cell. When your cells use up ATP, creatine steps in to help top it back up so your body keeps running smoothly. Without this system, you would run out of energy fast.

How creatine supports your health beyond muscle

Creatine does more than help you lift heavier or recover faster from exercise. It supports the energy demands of your whole body, especially parts that work hard and need constant fuel.

• Brain health – Creatine helps your brain cells stay energised during demanding tasks like thinking, learning and problem-solving. Studies in 2024 showed it may help protect memory and thinking skills in early Alzheimer’s by supporting energy flow in brain cells. It also helps reduce mental fatigue, brain fog and that sluggish feeling on stressful or sleep-deprived days.

• Heart, eyes, ears and more – Your heart, inner ear, balance system, eyes and other energy-hungry organs rely on creatine to keep their cells topped up with fuel.

• Sleep-deprived days – Research shows creatine can help maintain mental sharpness when you are low on sleep. This has been seen in studies on shift workers and military personnel.

• Fertility – For men, creatine helps power the tiny tail (flagellum) that allows sperm to swim, which supports fertility. For women, early research suggests creatine may help with energy needs in the ovaries and could play a role in supporting egg quality, although more studies are needed.

• Menopause support – As oestrogen falls, it becomes harder to keep lean muscle and bone strength. Creatine helps protect muscle, may support bone health when combined with strength training, and can ease mental fatigue, memory dips and irritability linked to hormone changes.

  
  

Who may benefit most?

Creatine can support many people, including:

• Women in perimenopause and menopause

• Vegetarians and vegans, because creatine is mainly found in animal foods

• People with poor digestion or low stomach acid, as they may struggle to break down protein and make enough creatine

• Those doing strength or high-intensity exercise

• Anyone under a high mental load or feeling low in energy

  
  

Is creatine safe for kidneys?

Evidence shows that creatine does not cause kidney dysfunction in healthy people when used at the recommended dose. However, creatine’s waste product is called creatinine, which is used in blood tests to estimate kidney function (eGFR). If you are taking creatine, it is important to tell your GP if you have blood tests, because your creatinine levels may be a little higher, which can affect the calculation of eGFR.

If you have kidney disease or are at risk of kidney problems, you must not take creatine without speaking to a health professional first.

Which form, how much, and when?

The best form is creatine monohydrate. It is the most studied, safe and affordable.

A dose of 3 to 5 grams daily is suitable for most people. You can take it any time of day, but having it with food, especially carbs or protein, can help your body absorb it better.

Creatine can be started from late teens onwards. It becomes especially valuable in midlife and beyond, when supporting muscle, bone and brain health is key.

 Want to know if creatine could benefit you? Book a nutrition check-up or personalised health review today. Let’s work out what’s right for you. 

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