Beyond The Gym: The Untapped Potential Of Creatine

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Why is Everyone Talking About Creatine?

Once only talked about in locker rooms and among weightlifters, creatine has finally moved into the mainstream

Studies are now exploring the potential roles of creatine for cognitive health, mood support, women's health and wellness, and healthy aging!

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How Does Creatine Work?

Creatine's Benefits Beyond Muscle

Many people think of creatine only as a supplement, but your body naturally produces it. Each day, organs like your liver, kidneys, and pancreas produce creatine from three amino acids: arginine, glycine, and methionine, which you get from food. About 95% of your body’s creatine is stored in your muscles, while the rest is found in your heart, brain, and other tissues.

Of that 95%, about two-thirds is stored as phosphocreatine. Phosphocreatine is important because it helps produce energy during high-intensity exercise.

Your body makes about half the creatine you need for normal function. The rest comes from foods like red meat, seafood, and animal milk. If you are a vegetarian or vegan, it can be harder to get enough, so a creatine supplement may help.

Creatine is used up and replaced every day, so your body keeps making it. This is also why getting creatine from your diet matters.

Creatine monohydrate is the most popular and well-studied type of creatine supplement. It is tasteless and odourless, so it’s easy to add to your routine.

New types like creatine HCL are becoming available, but so far, research shows that creatine monohydrate is still the best supported by studies, and there is little evidence that the newer forms are better

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Cognitive Enhancement: Research suggests creatine monohydrate has neuroprotective properties that can improve cognitive function and reduce mental fatigue

Creatine increases energy availability in the brain, improving memory, processing speed, and mental focus, particularly during periods of high stress or sleep deprivation.

Neuroprotection: It offers neuroprotective qualities, shielding brain cells from acute stressors

Women's Hormonal Health: There is some evidence to suggest that supplementing with creatine, specifically during the luteal phase ( 2nd half of the menstrual cycle when estrogen is the highest), can reduce fatigue

Women's Menopause Support: Preliminary studies suggest creatine supplements may help reduce bone density loss in the hips and improve upper body strength

Energy Boost: By aiding ATP regeneration, it can help manage daily fatigue, offering a "backup generator" effect for cells.

Muscle Maintenance & Health: It helps preserve lean muscle mass, which is especially important for combating age-related muscle loss (sarcopenia).

Improved Hydration: It increases water content within muscle cells, which can lead to improved hydration and a fuller muscle appearance, even without lifting.

Reduced Inflammation: It has potential anti-inflammatory properties that can reduce both mental and physical fatigue.

How To Take Creatine?

From a practical perspective, taking creatine is as easy as adding creatine powder to your workout shake, bottled water, or yogurt.

For most adults, 3–5 grams daily is sufficient. Some start with 500 mg and increase gradually. Please contact a Health Care Provider before starting any new supplement and check warnings and interactions for any health-related concerns

What to Look For?

If you’re looking for a creatine supplement that’s as trustworthy as it is effective, Preferred Creatine is a standout. With just one ingredient—

When choosing creatine supplements, opt for the original form: creatine monohydrate. Preferred Nutrition Creatine Monohydrate features a micronized, pharmaceutical-grade form that easily mixes with water or juice, warm water, coffee or tea. This is also the type of creatine that has been extensively studied for long-term use.