The Surprising Benefits of Creatine

by Dr. Emily Lesnak

Did you know that creatine isn’t just for muscle growth? In fact, it has been shown to improve brain health, injury prevention, energy, longevity , and more.  So, in this blog I want to share with you why creatine monohydrate is one of the best supplements for overall health and how you can start supplementing this

What is Creatine and Why Do People Take It?

Creatine is a natural compound made from amino acids, stored in the muscles and brain. Most people know creatine as a sports supplement for strength and muscle growth, but research shows its benefits go far beyond the gym. In fact, creatine is one of the most well-studied and safest supplements available today—with surprising uses that extend into brain health, energy metabolism, and even longevity.

The Surprising Benefits of Creatine

1. Creatine May Improve Brain Function

One of the lesser-known benefits of creatine is its impact on cognitive health. Because the brain uses ATP (energy) just like muscles, creatine supplementation may improve memory, focus, and mental clarity. Some studies even suggest creatine helps reduce mental fatigue in tasks that require fast thinking.

2. Creatine Supports Better Mood and Mental Health

Research suggests creatine may have a role in supporting mental health by enhancing brain energy metabolism. Preliminary studies also indicate potential benefits for people experiencing depression and anxiety.

3. Creatine Helps Reduce Fatigue

Creatine isn’t only about powering workouts—it can also fight general fatigue. People who experience low energy, sleep deprivation, or even chronic fatigue conditions may find creatine supplementation beneficial because it helps restore energy production at the cellular level.

4. Creatine May Help Prevent Injury

Because creatine supports stronger muscles and better hydration inside cells, it may help reduce injury risk during intense physical activity. Some research suggests creatine supplementation also lowers the incidence of muscle strains, cramping, and dehydration-related issues.

5. Creatine Could Support Healthy Aging

Surprisingly, creatine may play a role in healthy aging. Studies are exploring how creatine can help older adults preserve muscle mass, strength, and brain function—key factors in preventing frailty and maintaining independence later in life.

How to Take Creatine for Maximum Benefits

• Best Type of Creatine: Creatine monohydrate (most studied and cost-effective).

• Daily Dosage: 3–5 grams per day.

• When to Take It: Anytime, but many prefer after workouts to pair with carbs and protein.

Frequently Asked Questions About Creatine

1. Is creatine only for athletes?
No—creatine benefits extend to brain health, energy levels, and healthy aging, making it useful even for non-athletes.

2. Can creatine help with mental fatigue?
Yes, creatine helps restore ATP in the brain, which may reduce mental exhaustion and improve focus.

3. Is creatine safe for long-term use?
Yes. Creatine has been studied for decades and is considered safe for daily, long-term supplementation in healthy individuals.

4. Do vegetarians and vegans benefit more from creatine?
Yes. Since creatine is found mostly in meat and fish, vegetarians and vegans often have lower natural levels, making supplementation especially effective.

The Bottom Line on the Surprising Benefits of Creatine

Creatine is far more than a muscle-building supplement. From boosting brain function and mood to fighting fatigue, reducing injuries, and supporting healthy aging, creatine offers a wide range of benefits that many people don’t expect.

With its proven safety, affordability, and versatility, creatine monohydrate is one of the smartest supplements you can add to your daily routine—whether you’re an athlete, a busy professional, or simply someone looking to improve overall health.

You can find creatine monohydrate on our Fullscript account or for purchase at the clinic. If you have additional questions about if this is right for you, feel free to book a visit with myself or one of the other providers in the clinic!

See you in clinic,

Dr. Lesnak

References:

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Gutiérrez-Hellín J, Del Coso J, Franco-Andrés A, Gamonales JM, Espada MC, González-García J, López-Moreno M, Varillas-Delgado D. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations-A Narrative Review. Nutrients. 2024 Dec 29;17(1):95. doi: 10.3390/nu17010095. PMID: 39796530; PMCID: PMC11723027.

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Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Lyoo IK, Yoon S, Kim TS, Hwang J, Kim JE, Won W, Bae S, Renshaw PF. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. 2012 Sep;169(9):937-945. doi: 10.1176/appi.ajp.2012.12010009. PMID: 22864465; PMCID: PMC4624319.

Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023 Mar 10;81(4):416-427. doi: 10.1093/nutrit/nuac064. PMID: 35984306; PMCID: PMC9999677.