How Creatine Helps Me

Hey there. I first began including creatine in my active lifestyle during college. After graduating, I’ve taken it on and off for the past couple decades. It’s always been a popular supplement but now it’s something many people talk about and even more take. As always, make sure your doctor is aware of any supplement s you’re taking, Ideally before you begin taking them. Let’s dive in.

Need-to-Know

• Creatine boosts power, strength, and recovery

  “The reported ergogenic benefits of creatine monohydrate include enhanced force output, augmented power output, increased strength, increased anaerobic threshold, increased work capacity, enhanced recovery, and enhanced training adaptations” PMC

• It supports cognition A single dose “improves cognitive performance and processing speed” even under sleep deprivation Nature

• It’s emerging as a tool for longevity, brain, heart, and bone health Recent discussion highlights its multifactorial benefits like slowing aging, supporting mood, bones, heart, and brain under stress Business Insider

Things to Consider

• Even dietitians remind us creatine isn’t a magic pill—it’s highly-researched, safe, and helpful when you’re already doing daily strength work

  “Creatine… is low risk and can be taken daily, even on rest days… it isn’t a standalone solution for performance gains” Women's Health

• Older women especially may benefit—creatine may support muscle, bone, and memory as we age, when paired with training and proper nutrition

  “Emerging research suggests that women, especially post-menopausal women, may also benefit… help sustain muscle mass, improve bone density, and possibly enhance cognitive functions…” Vogue

• The most studied, affordable, and effective form is plain creatine monohydrate; skip the gimmicks

  Experts recommend it for its research support and accessibility Vogue

• Be consistent—dose daily (3–5 g) rather than over-loading or cycling off, to keep creatine stores topped smoothly
  A U.S. cardiovascular surgeon notes “there’s no need to stop its use periodically” and recommends 3–5 g/day The Times of India

• Watch for digestibility—monohydrate is great for most, but modes like hydrochloride, micronized powder, or chewables may suit sensitive stomachs better

  New delivery forms help those prone to GI issues handle it easily New York Post

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