Creatine: Beyond the Gym

When most people think of creatine, they picture athletes in the weight room. But creatine isn’t just for lifters. It’s one of the most well-researched nutrients in the world, and its benefits extend far beyond muscle performance. From supporting healthy aging to promoting brain resilience, creatine has applications that matter to anyone interested in long-term wellness.

What is Creatine?

Creatine supplement container alongside a scoop and powder, ready for preparation.

Creatine is a naturally occurring compound found in foods like meat and fish, and also produced in small amounts by the body. It plays a key role in cellular energy production, especially in tissues with high energy demand such as muscle and brain.

Supplementing with creatine increases your body’s stores of phosphocreatine, a form that helps regenerate adenosine triphosphate (ATP), the energy currency of the cell. In simple terms, creatine acts as an energy buffer that helps your cells work more efficiently when demand spikes.

Why Consider Supplementation?

Although creatine is found in the diet, the average intake from food is modest. Vegetarians and vegans, for example, often have lower baseline creatine stores because plant foods contain little to none. Supplementation can help bridge that gap and has been studied for a variety of outcomes beyond athletics.

Brain Health and Cognition

One of the most exciting areas of creatine research is its role in brain performance. The brain, like muscle, relies on rapid ATP turnover. Supplementing creatine has been shown in clinical studies to:

• Support memory and reasoning in situations of sleep deprivation

  or mental fatigue.

• Improve working memory and reaction time in vegetarians, who tend to have lower baseline creatine stores.

• Potentially buffer against cognitive decline in aging, although more long-term research is still emerging.

  
  

These findings suggest creatine may help maintain mental sharpness in day-to-day life, whether that’s during a busy work week, while studying, or as we age.

Recovery and Healthy Aging

Creatine is also being studied for its role in recovery and long-term health. Some findings include:

• Injury and immobilization: Supplementation may help preserve muscle during periods of reduced activity, such as after surgery or injury.

• Aging: When combined with resistance training, creatine may help older adults maintain muscle mass and strength, supporting independence and mobility.

• General fatigue: Creatine’s role in energy metabolism makes it a candidate for reducing feelings of tiredness in some populations.

  
  

While the strongest evidence still comes from athletic studies, these broader applications highlight creatine as a supplement worth considering beyond the gym.

What About Muscle Benefits?

It’s true, creatine is best known for supporting gains in strength and muscle performance. Dozens of meta-analyses confirm that creatine supplementation can:

Individual at the gym performing deadlift

• Increase power output in high-intensity activities.

• Enhance training adaptations when paired with resistance exercise.

• Support lean muscle mass over time.

  
  

These are valuable benefits, but they don’t tell the whole story. For many patients, the appeal lies not just in performance, but in resilience, energy for the brain, support during recovery, and healthier aging.

Safety and Tolerability

Creatine is considered safe for most healthy adults when taken at recommended doses. Common practice is either a “loading phase” (20 grams per day for 5–7 days, split into smaller servings) followed by a maintenance dose of 3–5 grams daily, or simply starting with the daily maintenance dose.

The main side effect some people notice is mild water retention in muscle, which is not harmful. Studies have not supported the myth that creatine damages the kidneys in healthy individuals, though those with pre-existing kidney disease should avoid it unless cleared by their physician.

Choosing a Creatine Supplement

When choosing a creatine product, quality matters. Creatine monohydrate is the most studied and reliable form. Look for supplements that are licensed for sale in Canada, which means they have a Natural Product Number (NPN) from Health Canada.

• Example: Thorne Creatine (NPN 80059148)

• Example: Designs For Health Creatine [NPN80130608]

  
  

How to Take Creatine

• Daily dose: 3–5 grams of creatine monohydrate powder.

• Consistency matters: Take it daily, not just on workout days.

• With food: Absorption may be slightly better with carbohydrates or protein.

• Hydration: Drink water throughout the day to support healthy kidney function and offset any water retention.

  
  

Key Takeaways

• Creatine isn’t just for athletes — it supports brain function, recovery, and healthy aging.

• The most reliable form is creatine monohydrate.

• Look for supplements with a Health Canada NPN to ensure quality and compliance.

• Safe for most healthy adults when used at recommended doses.

• Benefits are best seen with consistent daily use.

Disclaimer

This blog is for informational purposes only and is not intended as medical advice. Creatine is discussed here as an adjunct to musculoskeletal health within chiropractic scope of practice. Always consult with a qualified health professional before starting any supplement, especially if you are pregnant, nursing, have a medical condition, or take medications. Product links included in this blog are affiliate links — if you choose to purchase through them, I may earn a commission at no additional cost to you.