Creatine helps muscles produce energy, and it is one of the most researched and effective sports supplements.
While the body produces creatine naturally and it is found in foods such as beef, pork, salmon and tuna, many people can benefit from supplementation to increase their muscle creatine stores.
Taking between 3g and 5g of creatine daily helps replenish the muscles’ energy stores, which, in turn, allows gymgoers to perform more repetitions or lift heavier weights during high-intensity exercise.
Research also shows it can improve recovery between sets, ultimately leading to greater strength and muscle gains over time.
Most people can take between 3g and 10g daily
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GETTYIt may also improve recovery between sets and promote muscle growth by increasing training capacity and drawing water into muscle cells.
Speaking exclusively to GB News, Head of Nutrition, Tonic Health, Natalie Louise Burrows said: “In the muscles, creatine helps top up the quick-energy stores your body burns through during sprints, lifts and other short bursts of effort.
“That’s why it’s one of the most reliably effective supplements for building strength and lean muscle, especially when paired with resistance training. In older adults, it’s shown to help protect against the muscle and strength loss that comes with ageing, particularly when a short ‘loading’ period is used before settling into a regular daily dose.”
A ‘loading’ phase involves taking a higher dose for five to seven days to saturate the muscles’ creatine stores quickly, before switching to a maintenance dose.
Whether or not you choose to do this, the benefits of creatine on your muscles are clear and there has been a lot of research into this. A 2023 systematic review and meta-analysis of 10 randomised controlled trials found combining creatine with resistance training caused a small but measurable increase in muscle size compared to resistance training alone. The greatest benefits were seen in younger adults.
One often-overlooked advantage of taking creatine supplements is the effect on your brain. Burrows continued: “Creatine has long been the go-to supplement for gym-goers, but the research keeps pointing to something bigger and more inclusive – it’s good for your brain too.
“The average person breaks down and uses 2g of creatine every day, yet actual intake can be as low as 0.7g for most people, as dietary sources are found mainly in meat and fish.
“If around 60 per cent of people aren’t consuming enough creatine to fully saturate their muscles and brain, it may help explain why researchers are increasingly investigating the link between low creatine and reduced muscle function, neurological and cardiovascular conditions, and depression.”
Indeed, a 2024 systematic review and meta-analysis had impressive results. It analysed 16 randomised controlled trials to find creatine supplementation dramatically improved memory, attention and information processing speed. However, it is worth noting it did not significantly improve overall cognitive function or executive function.
Burrows said: “Around five per cent of your body’s creatine is stored in non-skeletal muscle, in organs like the brain, where it plays the same energy-support role. The brain is a highly energetic organ, consuming around 20 per cent of total resting energy, despite being just two per cent of total body mass.
“Research shows creatine supplementation may improve short-term memory and reasoning, with the biggest gains often seen in vegetarians, whose diets naturally contain less creatine.
Creatine supplements have benefits for muscles and the brain
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“It also seems to help most when your brain is running on empty – think sleep deprivation, long exam sessions, night shifts, or general mental fatigue, where studies show improvements in memory, focus, reaction time and problem-solving.”
The physical and cognitive benefits of creatine supplements are worth taking note of for everyone, but particularly those going through a stressful period.
The nutritionist added: “Creatine can offer two-for-one. It supports muscle, strength and recovery, and it gives your brain a buffer when life (poor sleep, stress, ageing) puts it under pressure.
“Most of the benefit comes from a simple daily dose of around 3-5g, taken consistently to support saturation of creatine in skeletal muscle, but higher doses of 10g a day may be more supportive for cognition and brain benefits.
“As the understanding of creatine has grown, so has the opportunity for supplement development. Tonic has recently launched Creatine + Brain, which combines 10g of creatine monohydrate with taurine, biotin (vitamin B7) and blueberry extract, bringing nutrients together that specifically support both physical performance and the brain’s energy demands.
“Overall evidence suggests creatine monohydrate is safe for healthy people at recommended doses; however, caution and clarification are needed for people with specific conditions such as kidney disease, as well as during pregnancy and breastfeeding.”