In today’s world, the supplement aisle can feel overwhelming. From pre-workout blends and protein powders to collagen and BCAAs, with numerous products competing for attention, it can be challenging to determine what actually works. A supplement that is often misunderstood is Creatine, which is one of the most researched supplements.
What Is Creatine?
Creatine is a compound your body naturally produces and can also be found in protein-rich foods. It plays a key role in helping your muscles generate energy and is increasingly studied for its potential brain-health benefits. While many people use it to boost strength and performance, creatine isn’t just for athletes, it can be used by almost anyone and has been shown to be particularly effective with older adults looking to preserve muscle mass and support cognitive health.
The Benefits Of Creatine
As we age, we experience a natural decline in our muscle mass and strength, which is a condition known as sarcopenia. This loss is linked to reduced mobility, lower quality of life, and increased risk of illness and death.
Research shows that creatine, particularly when combined with resistance training, can help:
- Increase muscle mass and performance
- Reduce fall risk
- Support bone health
- Improve strength and functional ability in older adults
- Potentially supports cognitive function
According to a 2019 review published in the Journal of Clinical Medicine, creatine supplementation with resistance training can enhance muscle mass, improve performance, and potentially preserve bone mineral density. A 2024 review in Current Osteoporosis Reports also found that creatine, when combined with resistance training, improves lean mass, muscle thickness, strength, and functional ability in older adults, with promising evidence for cognitive benefits. While several studies support the positive effects of creatine on brain function, more research is still needed.
What Women Should Know
A common misconception of creatine is that it will make you “bulky.” In reality, when taken in the appropriate amounts, creatine helps muscles produce energy more efficiently without changing your body shape or size.
For women undergoing menopause, creatine may be especially helpful. Hormonal changes during this time can often lead to declines in muscle mass, bone density, and energy. When paired with strength training, creatine may help counteract these changes, supporting muscle health, boosting strength, and reducing fatigue.
Things To Be Aware Of
Creatine is generally considered safe for most healthy people. Side effects like bloating usually occur only with high ‘loading’ doses and can often be avoided by taking smaller amounts consistently. Concerns about kidney damage are mostly linked to overuse or pre-existing kidney issues however, it’s important to talk to your health professional and conduct your own research before taking creatine to know if it’s right for you
Quality Matters
Like any supplement, the quality of the product matters. Even though creatine itself is well-researched, not all products on the market are created equal. The purity, formulation, and manufacturing standards can all influence how effective and well-tolerated a supplement is.
When considering a creatine product, look for reputable brands that prioritise transparency and quality assurance. Products that are third-party tested or certified for purity help ensure that what’s listed on the label matches what’s in the container, without unnecessary additives or contaminants. You can also research consumer reviews and consult with your healthcare professional for additional guidance.
Choosing a high-quality product can help you feel confident that you’re getting the intended benefits, while reducing the likelihood of unwanted side effects or inconsistencies. As with any supplement, quality should always come first.
In Summary
Supplements like creatine can be helpful, but the foundation of long-term health is still built on prioritising balanced nutrition, regular movement, quality sleep, and social connection. Creatine works best when layered on top of these healthy habits and can’t replace them.
Creatine is a well-researched supplement that supports energy, strength, and brain health and may be especially beneficial for older adults and women navigating menopause. As with any health choice, what works for you matters most. Talk to your health professional, explore credible research, and consider how creatine may help you feel your best.
Disclaimer: This blog is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new supplement.