When you hear the word creatine, your mind might go straight to the gym—big muscles, heavy weights, and protein shakes. But this naturally occurring compound does far more than fuel workouts. Backed by decades of solid science, creatine is gaining ground as a supplement with surprising health benefits that extend well beyond athletic performance.Let’s take a closer look at why creatine deserves a place in the conversation—not just for athletes but for everyday health, aging, and brain function.
What Is Creatine, and Why Do We Need It?
Creatine is a substance naturally found in your muscles and has a crucial role in producing energy, particularly during high-intensity activities. Your body makes creatine from various organs such as the liver, kidneys, and pancreas from amino acids. You also get it through food—mainly animal proteins like red meat, poultry, pork, and fish.But unless you’re eating large quantities of meat every day, you’re probably not getting enough through diet alone. It takes about a pound of red meat or salmon to get just one gram of creatine. Since most people need about 2 to 4 grams of protein daily—more if you’re highly active—supplementation comes into play.
Creatine’s Role in Performance—and Beyond
If you’re a gym rat or enjoy playing sports, creatine is well known for helping with explosive movements, such as sprinting, jumping, or heavy lifting. But what’s even more impressive is how creatine supports your body under stress—whether from exercise or certain medical conditions—by helping cells maintain energy levels. That means better recovery, reduced fatigue, and improved endurance.
Even more compelling, research now shows that creatine may support:
Cognitive function – Particularly in older adults, creatine may offer protection from age-related memory loss and cognitive decline.
Muscle preservation – Beginning around age 40, we naturally lose muscle mass which is called sarcopenia. Creatine helps combat this decline, making it a valuable ally for maintaining strength and mobility.
Healthy growth in adolescents – Low creatine levels have been linked to slower growth and higher body fat in teens.
Hydration and reduced cramping – Creatine helps the body hold onto fluid, which can prevent muscle cramps—not cause them, as some myths suggest.
How Much Should You Take?
Here’s a general breakdown:
For general health: 3–5 grams per day is a common maintenance dose.
For athletes: A “loading” phase of 20 grams a day (split into four doses) for about 5–7 days, followed by a maintenance dose of 5–10 grams daily, can help saturate muscle stores for optimal performance.
Taking a creatine supplement is not for everyone. Individuals with any pre-existing kidney or liver conditions must consult with their healthcare professional about the safety of this supplement for them. Working with a dietitian is a good start to help tailor the dose to your unique needs, especially if you’re vegetarian, vegan, or have specific health goals.
Is Creatine Safe?
Yes—and that’s not just opinion. A 2025 review from Texas A&M of 685 clinical trials that are published in the Journal of the International Society of Sports Nutrition found no significant difference in side effects between creatine users and placebo groups. Creatine has had extensive research conducted and is considered one of the safest sports nutrition supplements available today.Still, choose your supplement wisely. Since the FDA doesn’t regulate supplements, look for labels such as Informed Sport or Informed Choice—these third-party certifications help ensure the product is free from banned substances and made in safe facilities.
Any Side Effects to Worry About?
Some people may experience temporary water retention or slight weight gain when they first start taking creatine. This is typically due to increased muscle hydration and is not a cause for concern. Staying well-hydrated while using creatine is essential for maximizing its benefits.It’s also worth noting that not everyone responds to creatine the same way. A small percentage of individuals may not see a noticeable difference in performance or body composition, but the broader health benefits still apply.
Final Takeaway
Creatine is more than a sports supplement—it’s a health-boosting compound your body uses every day. From helping athletes perform better to supporting cognitive health and muscle strength as we age, creatine has established itself as a safe, effective, and widely beneficial supplement.If you’re considering adding creatine to your routine, it’s important to talk to your doctor or a registered dietitian. Like any supplement, it works best when used as part of a well-balanced diet and a healthy lifestyle.Bottom line: Creatine isn’t just for bodybuilders—it’s for anyone who wants to support their strength, brain health, and overall vitality.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
