Creatine: More Than Just a Gym Supplement
When you hear creatine, you probably think of bodybuilders and gym-goers chasing strength and muscle gains. But this simple compound has far more to offer than just athletic performance. From brain health and mood support to hormone balance, creatine is quietly becoming one of the most versatile supplements around.
I first tried creatine when my cousin started raving about it, and I noticed some exercise performance improvements. More recently, I’ve been using creatine on busy consult days or when I’m trying to smash out an assignment. Why? Because I feel more focused and calm when I use it – and it even seems to help with writing flow. On those extra-busy days, I pair creatine with a few other focus supports, including Alpinia galanga and, of course, a couple of cups of black tea (the L-theanine and caffeine combo in tea is one of my favourites!).
In this post, I’ll explore what creatine actually is, the science behind its benefits, and where it can fit into broader holistic health.
What is Creatine?
Creatine is a naturally occurring compound made from the amino acids arginine, glycine, and methionine. Your body produces it in the liver and kidneys, and you also get some from food (especially red meat and fish). Most of it is stored in your muscles, where it helps regenerate ATP – the “energy currency” your cells use for quick, explosive activity.
This is why creatine became famous in the sporting world: it helps muscles work harder, for longer. But creatine isn’t just for athletes – your brain also relies on it for energy, and that’s where some of its lesser-known benefits come in.
Athletic Performance: The Classic Benefit
Creatine has one of the strongest research backings of any supplement for sports performance. Studies consistently show it can:
Improve strength and power output
Support muscle growth (by increasing training capacity)
Enhance recovery between sets and training sessions
Reduce muscle fatigue
That’s why it’s a staple in the gym and among athletes.
Beyond the Gym: Cognition and Mood
What excites me most is creatine’s role in mental health. Your brain consumes huge amounts of energy, and creatine helps fuel this process. Research suggests that creatine may:
Improve short-term memory and mental processing speed
Support resilience to stress and fatigue
Stabilise mood and potentially support people with depression
I’ve taken creatine myself and noticed a clear difference in my mood. It felt like my brain had more fuel, and the usual mental dips were smoother.
There’s growing interest in creatine as an adjunctive treatment for mood disorders – although saffron remains one of the most researched natural options for depression specifically.
Hormonal Wellbeing
Emerging research suggests creatine may also play a role in hormonal balance. Some studies have shown potential benefits for women, particularly around hormone fluctuations and conditions like depression linked to menstrual cycles. While the evidence is still early, it’s an exciting area to watch.
How to Take Creatine
Best form: Creatine monohydrate is the most researched and effective form.
Dosage: A daily dose of 3–5 g is typically recommended. Some people choose a “loading phase” (20 g/day for 5–7 days), but it’s not essential.
Timing: Can be taken any time of day – consistency matters more than timing. Many people take it with a meal for better absorption.
Precautions: Not suitable for people with kidney disease or certain metabolic conditions. Always check with your healthcare provider if you’re on medications or have health concerns. (I love diving into evidence-based discussions around general pathology with my clients – so if this is something you’d like to explore, just hit that “Book Now” button!)
Combining Creatine with Lifestyle and Nutrition
Creatine works best alongside a healthy foundation:
Hydration: Creatine helps muscles store water, so adequate fluid intake is important.
Protein-rich foods: Creatine complements a diet with quality protein for both muscle and mood.
Stacks: In mental health, creatine can be combined with omega-3s, magnesium, B vitamins, or saffron (which has robust evidence for depression). Please get a qualified health professional to help you work out what is best for you! Don’t self-prescribe - I’ve seen it go horribly wrong a few too many times.
Keen to Work With Me?
Creatine might seem simple, but supplementing effectively is never one-size-fits-all. As a naturopath, I look at the whole picture – from your mood, hormones, and energy levels to your exercise, diet, stress load, and prescribed medication. This helps tailor supplements to your unique needs, rather than following what’s trending online.
Creatine can be a fantastic tool, but it’s not the only one. Saffron, for example, has been extensively researched for mood support, particularly in depression. The art lies in knowing how and when to use each.
✨ The Takeaway: Creatine is so much more than a sports supplement. It fuels your muscles, sharpens your mind, and can even support mood and hormones. But like all tools, it works best when used with care, consistency, and alongside a holistic approach to health.
Blog Author: Talitha
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
