Creatine is one of the most unharming, analyzed, and potent nutrition elements. It’s composed naturally in our body, can be in our food, and benefits both men and women with diverse wellbeing goals and objectives. Creatine assists with everything from defending the health of our brains, bettering exercise performance and enhancing our bone structure.

“Creatine is one of the most multi-faceted and beneficial supplements on the market. It’s at the top of my list for one of the first supplements to try; it’s safe, inexpensive, with next to no side effects.” Says Dr. Abbie Smith-Ryan, Co-Director of Human Performance at the University of North Carolina

And yet, if you do a Google search on creatine, you might find yourself inundated with adverse information that is both archaic and imprecise.

Dr. Smith-Ryan has researched the multiple benefits of creatine throughout her career, and the expansion and growth of the material is nothing short of incredible. What once started out as a misunderstood performance-enhancing raw material has now become an essential ingredient for anyone wanting to develop additional muscle, decrease fat storage, live a longer and healthier life, preserve their brain, or even bypass nutrient shortcomings.

“When you review the stats of creatine, it’s hard to disagree why it wouldn’t help everyone,” says Smith-Ryan. “Beyond the usual uses, creatine has a positive impact on injury rehabilitation, hydration, as a neuroprotectant and even as a potential antidepressant.  There are also some really interesting data for use during pregnancy, as it’s associated with fetal development, as well as for a prevention in post-partum depression.”

To completely realize why essentially everyone could benefit from using creatine, it’s beneficial to understand what creatine is, and why it has so many positive assets.


Creatine’s foundation is made up of three different amino acids: arginine, glycine, and methionine. These amino acids are stores in your skeletal muscles and used for energy. Amino acids are the building blocks of the cells in our body used for vital processes such as synthesizing and building proteins, hormones and neurotransmitters. Creatine is naturally occurring and des not create hormonal change or abnormal changes in our bodies.

Rather, creatine behaves equivalently to how a multi-vitamin helps develop our systems. It can block deficiencies and offers an assortment of benefits because creatine can help aid in multiple developments that occur in our body. These developments include increasing energy to not only our brain but our body as well.

Creatine can be found in quite a few foods as well, including beef, chicken, milk, and cheese. The issue here is: the amount of creatine per serving is so small you’d have to eat enormous portions – similar to 2 to 3 pounds of meat per day to have the same impact as a single  teaspoon of creatine in powder form.

Creatine has been researched largely for more than 35 years and it’s okay to say that it is less fatal than over-the-counter medicines like acetaminophen. Plus, there’s research on creatine for use on infants, adults, and the elderly to help back claims about its ability to be safe to use and its performance.

Interested in knowing how creatine might be able to help you? Let discuss the ways.


Creatine’s ability to boost the effectiveness of your brain is one of the most recent and compelling upsides of creatine. Through research it appears that creatine can maintain brain health by fighting against neuron death. Our brain cells can deteriorate over time, but creatine supports with energy to help cover and protect cells so they can naturally live longer. This is notably interesting for anyone suffering from traumatic brain injury. Creatine also inhibits potential for reducing the reoccurrence of headaches, fatigue, and dizziness.


Our largest source of energy for exercise and movement is adenosine triphosphate otherwise known as ATP. We burn ATP quite quickly, which is why when we expel energy harder and faster than normal, fatigue comes at an alarming fast rate. Adding creatine to your diet, gives you the opportunity to decrease that ATP burn so we fade so quickly, meaning we can keep pushing harder during activity. Creatine replicates energy when we need it most without causing us to have any addictive measures or crashes in energy similar to what caffeine or high stimulated products can do.


Creatine can help muscles grow by increasing water content in our muscle cells. Creatine use also aids in improving your nitrogen balance, which is a fundamental element in helping convert protein into muscle.


Strength training and HIIT like exercises trigger a greater boost in energy. If you’re conditioning your body by performing quick burst activities, then you can foresee to see enhancement to your speed, plus you’ll recover faster. This means you can perform multiple sprints at a higher intensity without seeing a decrease in performance.


At some point, we all have moments where we don’t work out as much as we’d like, or life may be too hectic to perform any physical fitness at all. No matter if sickness, injury, or just being busy, life happens and at the spur of moment can cause us to lose momentum and veer away from our regimen. In these scenarios, creatine can aid in us rebounding quickly from our time away from exercising. While this material won’t maintain muscle if you completely take time off, once you go back to performing workouts, but it can rev up the process regaining that lost muscle mass.


Most of the concerns about creatine are rooted in pseudoscience, says Smith-Ryan. The idea that creatine can harm specific organs, mainly our kidneys, is completely baseless and not backed by any research.

Creatine is not associated to any serious health problems, and it has never been the cause of death due to overdose. This doesn’t mean creatine is completely side effect free though. Some individuals may struggle with nausea or diarrhea. If this does happen, you can reduce these side effects by taking smaller doses and consuming more water, or simply take the creatine with food.


If you are wanting to experience any of these health benefits, creatine is an impressive and natural option. If you’re vegetarian or vegan, it might be even more beneficial as those diets can be extremely healthy but they don’t provide our body with nutrients you find in animal meats or dairy.

There is a variety of creatine options, but the most tested and proven is creatine monohydrate, this variety is found in most products on the market. Benefits from creatine come when you consume 5 grams of creatine.

If you are choosing to add creatine to your diet, purchase the powdered version. Pre-mixed liquid creatine inhibit the effectiveness and digestion compared to powder.