A LOT of supplements promise a lot of things. But how often does one come along that can actually make a difference to how you feel?
Reducing brain fog, boosting muscle mass and potentially relieving – there’s one supplement growing in popularity that holds a lot of promise.
Creatine, specifically creatine monohydrate, costs as little as £3.99 for a 30-day supply Credit: Getty
Experts say creatine could offer a lot of support as it helps preserve muscle and support health ageing Credit: PA
Creatine, specifically creatine monohydrate, costs as little as £3.99 for a 30-day supply and is usually taken in powder form.
It’s popular in gyms because of it’s and a leaner body.
But that doesn’t mean its exclusive to bodybuilders; it could be YOUR gateway to more , stronger muscles and a leaner body.
For midlifers who experience a , creatine could offer a lot of support as it helps preserve muscle and support ageing.
Creatine is popular in gyms because of it’s benefits for stronger muscles and a leaner body Credit: Getty Images But now, research is emerging that it could do much more than that.
In 2025, the global creatine market was estimated to be worth a huge US$1.37 billion , showing just how popular this supplement has become.
“Creatine has always traditionally been associated with strength training and sport performance, but research increasingly suggests its role extends well beyond the gym,” says Dr Melanie Lutkemeyer, research scientist and product developer at More Nutrition .
“Muscles, the brain and other tissues in your body all rely on energy availability, which is why creatine has become one of the most researched supplements in health and performance of late.”
In short, creatine helps your body produce energy quickly.
This is why it’s also useful for high intensity exercise such as sprinting, heavy weights, jumping exercises and fast intervals on the bike or rower.
It’s typically recommended to start at around 3g to 5g per day and only works when taken consistently.
So this is a supplement to be taken every day, not simply when you remember or on days that you’re exercising.
What is creatine?
As well as the creatine your body makes, creatine is found in foods such as milk and fish Credit: Getty
EVERYONE has creatine naturally in their body already.
It’s made from three called glycine, arginine and methionine and it’s mostly produced in your liver and kidneys.
A huge 95 per cent of our body’s creatine stores are found in your skeletal muscle, the muscle attached to your bones by tendons.
“In the muscles it helps regenerate adenosine triphosphate (ATP), which is the body’s immediate energy currency,” says Dr Lutkemeyer.
“In simple terms, creatine helps your cells produce fast energy when demand is particularly high.”
Creatine helps replenish ATP stores, so you can perform better, for longer.
As well as the creatine your body makes, creatine is found in foods such as red meat, milk and fish.
People who follow a may benefit from supplementing with creatine, as this compound is naturally found in animal products.
There are different types of creatine but creatine monohydrate is the gold standard.
“It’s the most researched form, the most reliable and consistently shown to be effective,” says Dr Lutkemeyer.
What to know before taking creatine
THOUGH some people might benefit from supplementing with creatine, it can come with some side-effects, including water retention, muscle cramping and nausea.
Creatine also isn’t suitable for some people, including those with kidney or liver problems or who are taking certain medications.
While creatine is thought to be broadly safe and well-tolerated, there have been rare cases of major adverse events associated with the supplement, such as liver failure.
Slimmer and leaner
CREATINE is best known for improving exercise performance and boosting strength.
“It can help you perform an extra rep or two in training and recover better between sessions. Over time, that can translate into better training consistency and improved body composition,” says Dr Lutkemeyer.
So if you’re hoping to get fit and strong this , creatine might offer a helping hand.
However, if you’re looking to shed pounds, it’s not a gamechanger.
“When it comes to weight loss, creatine is not a fat-burning supplement,” says Dr Lutkemeyer.
“It doesn’t directly melt fat, but it can still be very useful during a fat-loss phase because it helps preserve training performance and lean muscle mass while dieting.”
You need to maintain muscle not just to keep your strength up, but to keep your metabolism high.
“So while taking creatine doesn’t directly result in weight-loss, it can certainly make the weight-loss process much easier,” adds Dr Lutkemeyer.
Brain power
Doctor reviewing MRI (magnetic resonance imaging) scans of the brain. Credit: Getty
CREATINE might also be good for your brain, particularly in demanding situations, such as when you’re lacking or dealing with a lot of stress.
“The brain relies heavily on ATP for energy,” says Dr Lutkemeyer.
“This is a particularly exciting and growing area of research.”
A research published in the journal Frontiers in Nutrition , found that people supplementing with creatine had improved memory as well as faster reaction and attention times.
They also had faster information processing speed.
This was particularly true in adults under 60.
A 2003 study monitored the effect of creatine on 45 young adults who were vegetarian – and therefore not eating any creatine.
Researchers at the University of Sydney and Macquarie University in Australia tested their memory and intelligence.
Dr Caroline Rae, who led the small study, said: “The results were clear… creatine supplementation gave a significant measurable boost to brain .
“For example in the digit span test subjects ability to remember long numbers, like telephone numbers, improved from a number length of about 7 to an average of 8.5 digits.”
Dr Lutkemeyer says: “Unlike some supplements that give an immediate effect, creatine works by gradually saturating your muscles and brain with higher energy reserves.
“[This is] is why taking a small daily dose of a regular creatine supplement is recommended.”
Mood booster
BECAUSE creatine boosts the brain’s energy supply, scientists are looking at whether it could help mood.
Previous research has found changes in brain creatine metabolism among people with mood disorders.
So experts are looking at whether disruptions in cellular energy production in the brain could contribute to depression.
Creatine may also influence dopamine and serotonin, two brain chemicals that play important roles in mood regulation and are targeted by many antidepressant medications.
A team at University of Ottawa reviewed whether creatine might help relieve depression, finding mixed results, which were published in Brain .
They identified six published studies, all trials in which half of participants were given creatine, and half a placebo without knowing which treatment they were taking.
Four trials focused on people with major depressive disorder.
One involved participants with bipolar disorder who were experiencing a depressive episode.
In one study, participants took five grams of creatine each day alongside the antidepressant escitalopram.
They saw their depression symptoms reduce more after eight weeks than those receiving escitalopram with a placebo.
But three trials showed no meaningful benefit.
“It is the kind [of evidence] that tells you the question is worth further exploration,” said Bassam Jeryous Fares, first author of the review and a student in the Faculty of Medicine at the University of Ottawa.
Midlife muscle
You naturally start to lose muscle as early as your 30s, especially if you don’t do weight-bearing exercise Credit: Getty
MIDLIFERS rejoice; the research around creatine in middle-age is impressive.
And for women going through , creatine is definitely something worth considering.
“Midlife is often the stage where people begin to notice natural changes in body composition and energy levels as well as recovery,” says Dr Lutkemeyer.
You naturally start to lose muscle as early as your 30s, especially if you don’t do weight-bearing exercise to maintain it.
Think resistance training, stair climbing, jumping, running, dancing and brisk walking.
As creatine is so valuable in maintaining muscle, it makes sense that it can be a helpful midlife supplement.
“Muscle matters for mobility, balance, independence and overall quality of life as we age,” says Dr Lutkemeyer.
The decline of the hormone oestrogen for women in perimenopause and menopause can accelerate muscle loss even more.
In a small study published in the Journal of the International Society of Sports Nutrition , 15 peri and postmenopausal women took 5g of creatine daily and performed a full-body strength training session twice a week for 14 weeks.
The study found that as well as improved muscle strength, the women had better sleep too.
Muscle also protects bones and joints, and during menopause, bones can weaken.
Up to 20 per cent of bone loss can happen during this time and around one in 10 women over the age of 60 are affected by osteoporosis worldwide, according to research .
But, keep in mind that creatine works best for muscles when it’s paired with resistance training like doing weights, squats and yoga.
Aim for two to three sessions a week.
Will creatine make me bloated?
Creatine has been associated with bloating and weight gain Credit: Getty
WANT to avoid a swollen tummy?
Creatine is often associated with bloating and weight gain, but this is temporary.
“Those taking creatine for the first time may notice a small initial rise in scale weight, caused by water being drawn into the muscle cells.
“This is not body fat gain, but a normal part of how creatine works,” says Dr Lutkemeyer.
Research in the Journal of Strength and Conditioning research found that an initial mild weight gain – around 1 to 2 percent of your total body mass – is the only consistently reported side effect from creatine supplements.
Ultimately, “creatine is a supplement for everyone,” says Dr Lutkemeyer.
Eze Chidiebere Paul
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