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The creatine conundrum: Does it actually help your muscles and your brain?

The creatine conundrum: Does it actually help your muscles and your brain?

April 9, 2025

Is creatine really worth using? The newest 2025 studies show that it has way more benefits than we used to think.

In the past couple of years subject of creatine has become more mainstream and is not only talked about in body builder forums. It is known that creatine improves physical and mental capacities. But is it for everyone?

What is creatine and why is everyone suddenly talking about it?

Creatine is substance that our bodies create naturally and which helps renew energy in your cells. At first it was used mainly by athletes and bodybuilders, but now recent studies show that it has huge benefits on brain function, mental resilience and even hormonal changes in women.

What are the main benefits of creatine for athletes?

Creatine helps increasing strength, muscle mass (but mainly by water weight), and improves endurance in short bursts of activities, as well as high-intensity workouts. Latest studies show that it boosts focus as well, helps fight fatigue and is especially beneficial in older people in terms of slowing down aging.

Does creatine affect sleep?

Some studies show that supplementation of creatine can lower the negative effects of lack of sleep and people struggling with insomnia. Some studies show that it helps with mild depression symptoms, but more studies are necessary to support this claim.

Are there any negative side effects of taking creatine?

Overall creatine is considered to be a safe supplement, however some people report mild stomach issues. But these issues are usually corelated with use of excessive amounts of creatine (called loading phase), to supplement muscle tissues with creatine faster. But mostly this evidence is anecdotal and studies never showed any negative effects.

How to take creatine?

Usually it is suggested to use 3-5 grams of creatine monohydrate daily. It is suggested to take it approximately at same time every day. It can taken with water or in a smoothie. Creatine absorbs better if taken together with food or during meals. Some people suggest loading phase (taking 20 grams of creatine daily for first two weeks), but there are no studies that show any benefit of loading creatine. Mostly that is considered a marketing stunt from companies that manufacture creatine. The most important thing is to drink a lot of water, preferably at least 2 liters daily when taking creatine.

What not to do when taking creatine?

It is best to be consistent when using creatine. Try not to forget or skip daily doses. If you are worried about stomach discomfort, try not to drink in on an empty stomach.

What should take into consideration when choosing creatine?

It is suggested to buy from reputable sources or well known manufacturers and brands. Unknown brands forgo a poor quality control and with them you never know the actual amount of creatine and how many fillers are in the supplement. If you are vegan or vegetarion, you might have lower creatine so supplementation could be even more beneficial for you.

So is creatine the right supplement for you?

If you physically active and want to improve endurance, recovery after workouts or your focus in daily tasks - then creatine definitelly could be a great addition to your diet. But remember that it is not cure for alle, results come in with consistency, being active and eating healthy.

Summary on supplementing with creatine

In summary, creatine is one of the most studied supplements that offer many benefiis compared to other supplements. If used together with active lifestyle, it could be a valuable tool for your mental and physical performance.

Research studies used in this article