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Collection: Creatine
For years, creatine has been synonymous with the gym, the go-to supplement for athletes and bodybuilders seeking to boost strength and muscle mass. But this powerful molecule is stepping out of the weight room and into the broader health conversation, revealing a wealth of benefits for everyone, regardless of whether you lift weights. Research is rapidly expanding our understanding of creatine, revealing its crucial roles in brain function, healthy ageing and overall cellular energy.
Creatine is a naturally occurring compound that our bodies produce daily from amino acids, primarily in the kidneys, pancreas and liver. It works by binding with phosphate to form creatine phosphate, which acts as a "personal energy booster" that rapidly supplies energy (ATP) to cells. This helps maintain energy in the cell when the body is stressed (like during exercise or high cognitive demand), providing protective and health benefits.
Creatine’s reach extends far beyond athletic performance. It is vital for whole-body health, especially brain function. Your brain is an energy hog and creatine acts as a crucial energy reserve for neurons, supporting memory, mental clarity and potentially mood, making it a form of "mental energy." It also plays a significant role in graceful aging, helping older adults preserve muscle mass and maintain cognitive sharpness.
Women naturally store and produce 70-80% less creatine than men, making supplementation highly beneficial, especially during hormonal fluctuations. Creatine supports energy and mood, enhances strength and workout recovery and improves muscle tone. The fear of "bulking" is unfounded; most women experience better muscle tone and results without unwanted size. Any temporary water retention is typically mild and actually aids in muscle performance.
Decades of robust scientific research overwhelmingly confirm creatine's safety. Analyses of 685 clinical trials found no significant differences in side effect rates between participants taking creatine and those taking a placebo. In fact, studies suggest creatine can actually prevent cramping by helping the body retain more fluid. It is naturally produced by our bodies and efficiently eliminated by the kidneys.
For general health benefits, a daily intake of 2-4 grams is often recommended. Our bodies produce about 1 gram per day and omnivorous diets only provide 1-2 grams, while plant-based foods contain virtually none. Since getting enough from diet alone is challenging, supplementation is the most practical way to ensure you receive the daily amount needed to support both muscle and brain function.
One of the most exciting new frontiers is conception and pregnancy. Creatine appears essential for energy production in various reproductive tissues, including sperm, the lining of the uterus (endometrium) and the placenta. Growing evidence suggests creatine may help minimize injury to a baby, particularly protecting the newborn brain from oxygen deprivation during labor complications.
