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Alex Manos | 03 Feb 2025 | Gut Health

Creatine: The Ultimate Health Booster – From Brain and Heart Health to Gut and Performance Benefits

Creatine: A Science-Backed Supplement for Brain, Heart, and Muscle Health

Creatine is one of the most well-researched and widely used dietary supplements, best known for its role in enhancing athletic performance. However, emerging research highlights its broader benefits beyond muscle strength, including gut health, cognitive function, cardiovascular health, and even potentially methylation. This blog explores what creatine is, where it’s found in food, the scientific evidence supporting its benefits, and the optimal doses for supplementation.

Recommended Product: Creatine Monohydrate

What is Creatine?

Creatine is a naturally occurring compound synthesised in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. It is stored primarily in muscles as phosphocreatine, where it plays a critical role in regenerating ATP, the body’s main energy currency. Smaller amounts are also found in the brain, heart, and other tissues, where it contributes to cellular energy production.

While the body produces creatine naturally, it can also be obtained from dietary sources or supplements to optimise its levels.

Where is Creatine Found?

Creatine is primarily found in animal-based foods, including:

  • Red meat (e.g., beef, pork, lamb)
  • Fish (e.g., salmon, herring, cod)
  • Poultry (e.g., chicken, turkey)
  • Dairy products (small amounts)

Since it is mostly present in animal products, vegetarians and vegans typically have lower creatine stores, making them ideal candidates for supplementation (Burke et al., 2003).

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Benefits Of Creatine

Creatine And Gut Health

In a fascinating paper (source) the authors argue that creatine may be “a good candidate for an adjuvant treatment of IBD, since it has been shown to generally improve the energy state of cells, to enhance resilience of cells against several cell stressors, to modulate the immune system, to display anti-inflammatory influences and to dampen…pain.”

In fact a randomised, placebo-controlled clinical pilot trial with creatine supplementation (2 × 7 g of creatine monohydrate per day, ingested for 8 weeks, 6 patients per arm) is underway in 12 patients, aged 18–70, with mild to moderate ulcerative colitis at the University of Colorado. Watch this space!

Creatine and Brain Health

While it is well-known for muscle performance, its role in brain health is gaining attention. The brain is an energy-intensive organ, and creatine helps support cognitive function, neuroprotection, and mental performance (source).

Key Research Findings:

  • Cognitive Function & Memory: Studies show that supplementation enhances memory, particularly in vegetarians and the elderly, who may have lower baseline levels (source, source, source).
  • Neurodegenerative Diseases: It has been explored as a potential therapy for conditions like Parkinson’s disease, Alzheimer’s disease, Multiple sclerosis and Huntington’s disease, as it may protect neurons from energy depletion and oxidative stress (source, source).
  • Mental Fatigue & Stress: Research suggests that supplementing it can reduce mental fatigue, improve reaction time, and enhance resilience under sleep deprivation.

You may like to read our blog on Brain Fog.

Creatine and Cardiovascular Health

It plays a role in heart function, as the heart relies on ATP for continuous contraction. Emerging evidence (source) suggests that it may help with:

  • Heart Failure & Cardiac Function: Studies indicate that supplementation improves cardiac output and endurance in patients with heart disease by enhancing ATP availability.
  • Lowering Blood Pressure: It may improve endothelial function, which helps regulate blood vessel dilation and blood pressure.

Creatine and Methylation

Methylation is a biochemical process that regulates gene expression, detoxification, and neurotransmitter synthesis. Creatine synthesis consumes S-adenosylmethionine (SAMe), a key methyl donor, meaning that supplementing with it reduces the body’s demand for SAMe and frees up methyl groups for other processes.

Implications of Creatine on Methylation:

  • Supports homocysteine regulation, reducing cardiovascular risk (source). There is some contradictory evidence however around this (source).
  • Aids neurotransmitter production, benefiting mood and mental health (source).

Sports Performance

It is the most researched supplement for athletic performance and is widely used by athletes to enhance strength, endurance, and recovery (source, source).

Key benefits for athletes:

  • Increases strength and power output (5–15% improvements in high-intensity exercise).
  • Enhances muscle recovery by reducing exercise-induced inflammation.
  • Improves sprint performance and resistance training results.
  • Aids muscle mass retention during periods of inactivity, such as injury recovery.

Fibromyalgia

This 16-week randomised, double-blind, placebo-controlled trial investigated the effects of creatine supplementation in fibromyalgia patients. Participants received either creatine monohydrate or a placebo, with assessments conducted at baseline and after 16 weeks. The study found that creatine supplementation significantly increased muscle phosphorylcreatine content (+80.3%) compared to placebo (-2.7%) (P = 0.04) and led to greater improvements in muscle strength, particularly in leg press (+9.8%) and chest press (+1.2%) exercises, compared to declines in the placebo group (P = 0.02 and P = 0.002, respectively). Additionally, isometric strength improved (+6.4% vs. -3.2%, P = 0.007) in the creatine group. However, no significant changes were observed in aerobic conditioning, pain levels, cognitive function, sleep quality, or overall quality of life. Importantly, food intake remained stable, and no adverse effects were reported. The findings suggest that supplementation can enhance muscle function in fibromyalgia patients, making it a promising dietary intervention for improving physical strength in this population (source)

Aging and Longevity

As we age, muscle loss (sarcopenia) and cognitive decline become concerns. Supplementation may support healthy aging by:

  • Preserving muscle mass and strength in older adults.
  • Reducing fall risk by improving balance and muscle function.
  • Enhancing cognitive function, particularly in aging populations at risk of neurodegeneration.

How Much Creatine Per Day?

Standard Dosage:

  • 3–5 grams per day for general health and performance (source).
  • 20 grams per day (loading phase for 5–7 days) can accelerate muscle saturation but is not required.

The concept of a loading phase is debated and generally not required however (source).

Doses for Specific Benefits:

  • Brain Health: 5–10 grams per day for cognitive support. The optimal creatine protocol able to increase brain creatine levels is still to be determined (source).
  • Heart Health: 4 x 5 grams per day for 5 days and then 5g per day (source).
  • Athletic Performance: 3–5 grams per day consistently (source).

How To Take Creatine?

Creatine is best taken by mixing 3–5 grams of creatine monohydrate with water, juice, or a protein shake. It dissolves best in warm liquid and should be stirred well before drinking. While it is effective on its own, consuming it with carbohydrates or protein may enhance uptake by increasing insulin levels, which helps shuttle creatine into muscles. If you’re following a loading phase (to saturate muscles faster), take 20 grams per day for 5–7 days, split into four 5-gram servings throughout the day. After loading, continue with a maintenance dose of 3–5 grams per day. Creatine is safe to take with or without food and at any time of day, but consistency is key to seeing benefits. Always opt for monohydrate, the most well-researched and effective form, and ensure you drink plenty of water to support proper absorption.

When To Take Creatine?

The best time to take creatine depends on your goals, but research suggests that post-workout consumption may be slightly more effective for muscle growth and recovery. Taking 3–5 grams after exercise can enhance muscle creatine uptake due to increased blood flow and insulin sensitivity. However, if post-workout timing is not convenient, creatine can also be taken pre-workout to support energy production during training. For non-athletic benefits—such as cognitive support, brain health, or general well-being—creatine can be taken at any time of day, as long as it is consumed consistently.

How long does creatine take to work?

The time it takes for creatine to work depends on whether you follow a loading phase or a standard daily dose. If you use a loading phase—taking 20 grams per day (split into 4 doses) for 5–7 days—your muscles will reach full creatine saturation quickly, and you may notice benefits such as increased strength, endurance, and muscle volume within a week. If you skip the loading phase and take the standard 3–5 grams per day, it typically takes 3–4 weeks for muscle stores to fully saturate and for noticeable effects to appear. However, for cognitive benefits, such as improved memory and mental performance, it may take several weeks of consistent use to have a significant impact. Regardless of the method, it works best when taken consistently over time, as its effects are cumulative rather than immediate.

Is Creatine Safe?

It is one of the safest supplements available, with no evidence of kidney damage in healthy individuals. Some people may experience mild water retention in muscles during initial use (source).

Studies show that short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly (source).

What Type Is Best?

If you were to do an online search you will quickly find different forms of creatine, with companies claiming (naturally) that there’s is superior. Popular forms include:

  • Creatine HCl: Claims better solubility but lacks strong evidence of superiority.
  • Buffered Creatine (Kre-Alkalyn): Marketed as reducing bloating but has no proven advantages.
  • Creatine Monohydrate: The most researched and effective form.

The good news is that monohydrate is the best option, and also the cheapest, with extensive research backing.

Recommended Product: Creatine Monohydrate

Does Creatine Cause Hair Loss?

The idea that creatine causes hair loss comes from a 2009 study that suggested supplementation might increase dihydrotestosterone (DHT) levels, a hormone linked to male pattern baldness). However, there is no direct evidence that it causes hair loss or accelerates male pattern baldness (source).

What Does the Research Say?

The 2009 study (source) involved rugby players taking 25g of creatine per day for 7 days, followed by 5g per day for 14 days. It reported a 56% increase in DHT levels after the loading phase.
However, no other studies have replicated these findings, and there is no clinical evidence that it directly causes hair loss.
It does not increase testosterone itself—it may influence DHT conversion, but whether this is significant enough to cause hair loss remains unproven.

Bottom Line: Should You Worry?

If you are genetically predisposed to male pattern baldness, any increase in DHT levels could potentially accelerate hair loss, but creatine is not a proven cause. If concerned, you can monitor hair shedding or consult a healthcare professional. Otherwise, it remains one of the safest and most well-researched supplements for muscle growth, brain health, and overall performance.

Is Creatine Bad For You?

No, it is not bad for you—in fact, it is one of the most well-researched and safest supplements available (source). Decades of studies confirm that supplementation does not harm the kidneys, liver, or cardiovascular system in healthy individuals. It is a naturally occurring compound found in the body and certain foods like red meat and fish.

Common Myths vs. Scientific Facts

Myth: Creatine causes kidney damage
Fact: Numerous studies show that it does not impair kidney function in people with healthy kidneys. However, those with pre-existing kidney disease should consult a doctor before using creatine.

Myth: Creatine causes dehydration or cramps
Fact: Research indicates that it may actually improve hydration and reduce muscle cramps, especially in athletes training in hot conditions.

Myth: Creatine leads to hair loss
Fact: There is no strong evidence linking it to hair loss. A 2009 study suggested a possible increase in DHT levels, but no further research has confirmed this.

Who Should Be Cautious?

It is safe for most people, but those with pre-existing kidney disease should consult a healthcare provider before using it. Also, excessively high doses (above 20g/day for extended periods) are unnecessary and may cause mild digestive discomfort in some individuals.

Bottom Line:

It is not bad for you—it is safe, effective, and beneficial for muscle growth, brain function, and overall health when taken at recommended doses (3–5g per day).

Conclusion: Why You Should Consider Creatine

It is far more than just a sports supplement—it’s a powerful compound that supports brain health, heart function, energy metabolism, and muscle performance. Whether you’re an athlete looking for a performance boost, an older adult aiming to maintain muscle and cognition, or simply someone interested in optimising health, creatine is a well-supported and safe option. With decades of research confirming its benefits, supplementing with 3–5 grams per day can be an easy and effective way to enhance overall well-being.

Recommended Product: Creatine Monohydrate

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