Enhanced strength, improved mood, better sleep: why creatine is becoming a modern wellness essential

Alongside all its fitness benefits, creatine is increasingly seen as beneficial for everyone, not just athletes. Vegetarians and vegans, for example, should look to be taking creatine daily to compensate for the lack of animal protein (and therefore lack of creatine) in their diets. 

As a 2021 study by the University of North Carolina at Chapel Hill, the University of Regina, and Creighton University suggests, creatine can have huge therapeutic benefits for women in particular. This is because biological women have 70-80 per cent lower naturally produced creatine stores than men and generally do not consume enough creatine-rich foods. The same study also saw creatine supplementation to have hormone-balancing benefits, which could occur during, and after, menstruation, pregnancy and menopause. 

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For all healthy adults, creatine can help reduce the effects of sleep deprivation and can improve cognitive function while under stress. Creatine has also been shown to aid the body in anti-aging by slowing age-related muscle loss, increasing bone density, decreasing inflammation, and even, according to a study published in 2025 by Frontiers in Nutrition, possibly weakening the progression of cancer. Additionally, creatine may play a significant role in the prevention of some neurodegenerative diseases connected to aging, like Parkinson’s, Huntington’s and Alzheimer’s, which suggests it could be extremely beneficial for older adults to take it daily.

In terms of mental health, there seems to be an association between low creatine levels in the brain and depression, with one study, from the European Neuropsychopharmacology Journal, finding improvements in depression symptoms when creatine supplementation was combined with cognitive behavioural therapy.

The formula you should be looking for within supplements is called creatine monohydrate, as it is the most effective, widely researched and best tolerated version of creatine. 

It is essential to avoid formulas which are labelled as ‘blends’, and to ensure the supplement has been third-party approved, otherwise it could contain other potentially harmful ingredients. Some examples of third-party organisations are NSF Certified for Sport and Informed Sport, both of which test product batches before they are launched, confirming they are free from banned and dangerous substances.

The recommended daily dose of any creatine supplement, for healthy adults and older individuals, is between 3-5 grams. And despite what many think, when you take your creatine supplement, whether before or after working out - does not matter. The physical results of creatine, like increased strength and muscle growth, depend far more on the type of exercise you do, your age and whether you take the supplement regularly, rather than the specific timing of your daily dose. 

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Despite its popularity in the fitness world, creatine is still greatly misunderstood. With such controversy, it is important to clarify or dispel some of its biggest myths. 

Firstly, creatine is not a steroid, hormone, or performance-enhancing drug. It is chemically different from anabolic steroids, which are artificial versions of testosterone, and it only increases muscle mass when paired with resistance training over an extended period.

Creatine is also hugely beneficial for a variety of sports, not just weightlifting, and taking it at the recommended dose has not been found to directly cause kidney damage, hair loss, fat gain or significant water retention in healthy individuals, despite what some may think. 

Like any wellness supplement, creatine comes with some potential catches. For example, it is relatively common, within the first few weeks of taking it, to experience increased fluid retention. But don’t worry, this is only temporary and very mild, if apparent at all. 

Some have also reported having stomach bloating and nausea when first starting on creatine. Thankfully, this discomfort will likely be avoided by skipping the so-called ‘loading phase’: a dosage technique where people take a large amount of a creatine supplement to quickly increase their creatine stores. 

It is also important to note that creatine supplementation might not be suitable for those with a history of kidney or liver problems, or if you are currently taking other medications. If you are unsure, it is best to consult with your doctor before starting. Similarly, you should check with your doctor if you are pregnant or breastfeeding, just as there has not been enough research into the benefits or risks of taking creatine during this time. 

Despite all this, however, creatine monohydrate remains one of the most extensively studied and clinically beneficial nutritional supplements available. In other words, when the correct formula is taken at the right dose, a creatine supplement makes for a low-risk and very high-reward addition to your daily routine.

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