Creatine?! It’s Everywhere… But Why?
Once upon a time, creatine was something only bodybuilders and athletes talked about. Fast-forward to today, and it’s all over Instagram, TikTok, and even the shelves of mainstream supermarkets. But what exactly is creatine, and why is everyone suddenly using it? Let’s unpack the hype.
What is Creatine?
Creatine is a naturally occurring substance found in small amounts in foods like red meat and fish. Your body also produces it in the liver and kidneys. It’s stored in your muscles and used as a quick energy source during high-intensity exercise.
When you take creatine as a supplement, you increase those muscle stores — meaning you have more “fuel in the tank” for short, sharp bursts of activity.
What Does the Research Say?
Unlike many supplements that hit the market with little evidence, creatine is one of the most well-researched supplements in the world. Studies consistently show benefits such as:
Improved strength and power in the gym.
Enhanced performance in high-intensity exercise (like sprinting, weightlifting, HIIT).
Better recovery between sessions.
Emerging brain health benefits — including possible support for memory, cognition, and even neurological conditions.
Is It Safe?
Yes — for most healthy people, creatine is considered safe when taken at recommended doses (usually 3–5g per day). Side effects like bloating or stomach discomfort are rare and usually linked to taking very high doses.
Contrary to some myths, creatine doesn’t damage your kidneys if you have normal kidney function. If you do have a medical condition, it’s best to check with your healthcare provider first.
Who Can Benefit from Creatine?
Athletes and gym-goers: Those wanting to build muscle, strength, or power.
Vegetarians and vegans: Plant-based diets are lower in natural creatine sources, so supplementation may be particularly beneficial.
Everyday people: Research is emerging on its role in supporting healthy ageing, muscle preservation, and even brain health.
Is Creatine a Magic Bullet?
No supplement can replace the basics: balanced nutrition, enough protein, regular strength training, and good sleep. Creatine works best when the foundations are already in place. Think of it as an “extra boost,” not a replacement for healthy habits.
Why the Sudden Popularity?
Social media has made science-backed supplements like creatine more visible. Influencers showcase their training routines, fitness companies package it into pre-workouts, and new research keeps highlighting its benefits beyond the gym. The hype is loud — but for once, the evidence mostly lives up to it.
How to Use Creatine
Dose: 3–5g daily (no need for a “loading phase”).
Timing: Anytime of day — consistency matters more than timing.
Form: Creatine monohydrate is the most researched and cost-effective.
Final Thoughts
Creatine isn’t just for bodybuilders anymore. Whether you’re looking to lift heavier at the gym, improve recovery, or even support long-term brain and muscle health, it’s one of the few supplements that genuinely lives up to the hype.