Why Creatine Went from Gym Supplement to Everyday Recommendation

I should have bought stock in creatine back in 2000 because its current value has hit an all-time high.  

And not just among meatheads either.  

I've seen it come up in recommendations for endurance athletes, elderly, peri- and post-menopausal women, and anybody else who breathes air.

So, what's the reason for its newfound popularity? 

Creatine is naturally found in our muscles and helps quickly replenish ATP during high-intensity work, providing a rapid energy source during training to sustain performance.

This certainly sounds impressive, especially to high school Matt, hoping to get a few more reps on the bench press, which does get some support from the research.

Although, let me tell you what that looks like in reality after supplementing with creatine off-and-on over the last 25 years—it might add a bit of strength, but we're talking about a slight increase that you're unlikely to notice in the gym. 

Think of it as shaving a few seconds off your mile time.  It's there and meaningful if you're competing at the top end of the performance, but it's not exactly mind-blowing and not something you'll be able to differentiate in your gym performance.

Where you're most likely to notice something is in the mirror.  Creatine increases muscle size by pulling more water into the muscle cells.  This gives your muscles a "full" look, which is great for a quick boost in appearance but doesn't mean you've packed on more muscle. 

The biggest wild card with creatine is how differently it works for people.  Some folks respond like they've discovered the holy grail of gains, while others see little to no benefit.  Research backs this up, showing a huge variability in response depending on things like baseline creatine levels, muscle fiber typing, and genetics—up to 30% of people are described as "non-responders."

It's especially worth noting that women appear to respond to creatine differently than men.  This review is worth reading for it's specific impact on women's health: https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/

I think part of its rising popularity stems from a growing appreciation for strength in both health and aesthetics.  Physical goals across genders and ages now seem to value being "strong" as much as a desire to be "skinny."

But bigger than that is the mounting support for creatine's role in our neurological and hormonal systems.  Once thought of as just a gym supplement, research now suggests creatine might be just as valuable for other systems in our body.

Specifically, the brain is one of the most energy-intensive organs, consuming about 20% of the body's total energy supply despite being only ~2% of body weight.

It's suggested that creatine can support that demand by ensuring your neurons have enough ATP to handle high-demand tasks.  This is especially important for solving complex problems, fighting mental fatigue, or recovering from sleep deprivation.

Some studies even suggest it could help combat neurodegenerative conditions like Parkinson's and support recovery from traumatic brain injuries. 

Creatine supplementation also influences the synthesis and function of key neurotransmitters, including serotonin, dopamine, and GABA, which regulate mood, motivation, and stress responses.

Then, on the hormonal side, creatine has been linked to improved energy metabolism, which could help stabilize hormones, and there's even some evidence that it supports insulin-like growth factor 1 (IGF-1), a key player in muscle repair and recovery.  

Beyond the gym, these effects could positively affect overall metabolic health and aging, yet won't be readily noticeable in our daily lives.

Most importantly, creatine has proven to be safe.   It's one of the most researched dietary supplements, with decades of studies involving diverse populations, including athletes, older adults, and even children.

There are no adverse effects for healthy individuals using recommended dosages.

Early concerns suggested creatine might strain the kidneys because it increases creatinine levels, a marker often associated with kidney function.  However, current research confirms that creatine supplementation does not harm the kidneys.

Another concern is that creatine can cause dehydration.  However, studies show no increased risk of dehydration but actually might improve hydration by pulling more water into muscle cells.  

However, from personal experience, I'll report that I feel more crummy if I'm not on top of my water intake.  

What started as a gym bag staple for muscle heads has evolved into something much broader.

But, much like a multivitamin, creatine isn't magic. 

It won't overcome a crappy lifestyle or nutrition, but it might augment the body's ability alongside proper training, sleep, nutrition, and recovery, especially when performance demands are at their highest.

Again, think of it like a multivitamin, it probably won't make a noticeable difference in your life, but it's a cheap and safe insurance policy that your body has everything it needs to perform at its best—and potentially making you look a bit more jacked.

• 5g/day is the recommended dose to cover your needs.
• It won't make any impact immediately before your workout because it needs to accumulate in your muscles over time.  But if it gives you some extra buy-in to hitting the gym that day, than you've got an added benefit.
• Post-workout is the best time to take creatine because the muscles are in a mode to take in nutrients.  But honestly, it really doesn't matter, just do what works for your routine.