The Truth About Creatine: Benefits, Myths, and How to Use It - Insights from the Innersight Podcast #22

Creatine has long had a bit of a bad reputation, often misunderstood or dismissed as just a supplement for bodybuilders. But recent research and expert reviews are painting a very different picture. Today, creatine is being recognized as a powerful and safe supplement that supports not only muscle health but brain function, bone density, and overall wellbeing, benefiting everyone from children to older adults.

Misconceptions About Creatine and Its Safety:

One of the biggest misconceptions about creatine is that it comes with a long list of side effects. However, a recent article published by the International Society of Sports Nutrition in February 2025 outlines 14 key points that clearly support creatine supplementation as safe and beneficial. The evidence shows no significant clinical adverse effects in numerous studies.

Concerns about kidney health have been especially persistent; the myth started because creatine breaks down into creatinine, a marker traditionally used to assess kidney function. Supplementing creatine naturally raises creatinine levels in the blood, but this increase does not indicate kidney damage, it simply reflects higher creatine stores. However, if you have pre-existing kidney conditions, it’s always wise to consult your doctor before starting supplementation.

Another common worry is about bloating or water retention. Creatine does cause some water retention inside the muscle cells, but this intracellular water makes muscles more anabolic and functional rather than causing external puffiness. With modern supplementation practices, lower daily doses without the old “loading phase”, bloating is minimal and often subsides over time.

As for cramps, those were mostly reported when very high loading doses were taken, such as 30 grams per day, which is much higher than current recommendations. Taking creatine at moderate daily doses generally does not cause cramps.

Creatine for Everyone - From Children to Seniors:

One of the most exciting aspects of recent research is the clear support for creatine use in adolescents and children, especially those involved in contact sports like rugby. Creatine not only boosts brain function but may also help protect against traumatic brain injuries. In fact, experts are now strongly advocating for creatine supplementation in young athletes because of its neuroprotective effects.

The brain benefits of creatine are unique because they occur independent of exercise. While muscles require training to see growth and strength improvements from creatine, the brain benefits happen simply through supplementation. This makes creatine a valuable supplement for cognitive health at any age.

Creatine also supports bone health by stimulating osteoblast activity, the cells responsible for building bone. This is particularly important for women entering perimenopause and menopause, when estrogen levels drop and bone density typically declines. Creatine, alongside estrogen and iron, forms a critical trio for maintaining bone and overall health in this group.

For older adults, creatine has shown promise in improving cognition and potentially delaying the onset of dementia. It also helps the brain cope better with stressors like sleep deprivation, making it useful for both students and professionals.

How to Use Creatine - Dosage and Practical Tips:

You don’t need to “load” creatine anymore, which means you can skip the high initial doses of 20 grams a day for a week. For most people, a steady daily dose of 3 to 5 grams is sufficient to gradually saturate muscle stores over about a month. Athletes or those returning to creatine after a break might consider loading, but for general health, it’s unnecessary and can cause more side effects.

Some studies suggest higher doses (around 10 grams daily) might offer greater brain benefits, but typically, once muscle stores are full, excess creatine will naturally flow to the brain.

You can take creatine mixed in water, juice, or yogurt. While some debate exists about mixing it with hot drinks like coffee, due to possible breakdown of creatine or interaction with caffeine, it’s generally better to avoid heat if you want to maximize effectiveness.

One key tip is to choose pure creatine monohydrate without additives or growth factors. Some people experience side effects not from creatine itself, but from other substances mixed in some commercial products. Pure creatine monohydrate is inexpensive, tasteless, and easy to incorporate into your daily routine.

It’s important to take creatine consistently every day. It’s not a supplement you take sporadically; regular intake is necessary to maintain saturated stores and reap ongoing benefits. If you miss a week or two (for example, while traveling), it will take about a month to build your levels back up.

Who Should Take Creatine?

Almost everyone can benefit from creatine supplementation. If you exercise or want to support your muscle and brain health, creatine should be on your radar. Even those who don’t exercise but want cognitive benefits may find it useful.

Vegetarians and vegans, in particular, may need to supplement creatine because their diets tend to have lower creatine levels, which can affect muscle and brain stores.

The only people who should be cautious are those with reduced kidney function, who should consult their healthcare provider before starting.

In Conclusion:

Creatine is one of the most studied and well-supported supplements available, with over 600 research studies backing its safety and efficacy. It’s affordable, easy to take, and offers benefits that go far beyond muscle building, including improved cognition, brain protection, bone health, and recovery from exercise.

In the quest for longevity and health span, living not just longer but better, creatine is a simple, effective tool to help you maintain muscle strength, brain sharpness, and overall energy.

If you’ve been hesitant about creatine because of outdated information or myths, now is a great time to reconsider. For many people, it could be the single best supplement to start with.

#Creatine #CreatineSupplementation #SupplementScience #BrainHealth #MuscleHealth #MusclePreservation #MuscleBuilding #MuscleRecovery #BoneHealth #AthleticPerformance #PerformanceEnhancement #EnduranceEnhancement #ExerciseRecovery #RecoverySupport #NeuroProtection #CognitivePerformance #CognitiveHealth #StrengthAndRecovery #HealthyAging #Longevity #EnergyBoost