You may have heard about CoQ10 for energy, vitamin B12 for energy, ashwagandha for energy and many other nutrients and herbs for energy production, but did you know that creatine is fundamental for energy production?

Every cell in the body is required to produce adenosine triphosphate, also known as ATP, which is responsible for providing energy for movement, repair, brain function, and almost all functions carried out within the body. The production of ATP requires creatine, which helps your cells regenerate ATP for energy as and when the body requires this.

Many people associate creatine with bigger biceps and supporting gym activity; some even consider it to be an anabolic steroid, which it is not, yet the reality is that it offers so much more than this. Creatine is also important for sarcopenia, but increasingly, we have found that creatine is vital for the functions of the heart, brain, and the nervous system. There is a lot of incorrect information on creatine, which I will touch on later, with some considering it to be an anabolic steroid.

Creatine for energy production

Muscles are not the only organs that require quick energy release, the brain, heart, and nervous system also depend upon fast replenishment of ATP used for energy to function, especially at times of stress, physical activity, illness, and as we age.

Although muscles store the highest amount of creatine, smaller amounts are concentrated in the heart, brain, and other energy demanding organs. Creatine fuels each of the glands and their optimal function depends on creatine as well as other nutrients.¹ If you do not have sufficient creatine in your body, your body recovers slower, you cannot exercise as you would do, you have lower energy levels, and for some, mental fatigue can be a concern.

Creatine is used differently by organs at times of stress. If you walk briskly or sprint, the muscles are under stress as they need huge amounts of energy to carry out the activities. The brain requires large amounts of energy when one is concentrating, or when sleep is a problem, or when under emotional stress. This explains why low energy is often synonymous with stress as creatine reserves get depleted.²

Does taking more than the recommended dose of Creatine increase energy quickly?

The body already makes creatine in the liver and pancreas from the amino acids glycine and arginine. Whilst this production may just about be sufficient to run basic processes, it is often at sub-optimal levels due to levels of stress, ageing, hard training, and illness.

Since muscles store most of the creatine, and since levels decline with age, it would seem appropriate to increase intake of Creatine to replenish and enhance energy quickly. This is not the case since once the muscles are saturated with creatine, the rest of it is converted into creatinine, which is a waste product that is excreted out of the body.³

The biggest improvements in energy production after taking Creatine are experienced by older adults, vegetarians and vegans, and those with higher levels of stress or illness.

Other benefits of Creatine

Apart from boosting energy levels, Creatine does display antioxidant and anti-inflammatory properties.^4,5 Oxidative stress is the imbalance between damaging free radicals and the body’s antioxidant defences. When free radicals are greater than antioxidants, they steal electrons from healthy cells, which damages proteins, lipids, and DNA. This cellular damage can contribute to ageing and chronic diseases.⁶ Some of Creatine’s benefits include:

• Creatine can increase cellular energy and support general health
• Creatine supplements can promote strength and increase muscle mass in older adults
• Creatine supplements can improve brain function, particularly as one ages
• Creatine may support healthy glucose levels
• Creatine supplementation has been shown to have some neuroprotective properties
• Creatine may improve rehabilitation after injury
• Creatine is an important energy source for immune cells, and can support a healthy immune system
• Creatine may help functional capacity in those with chronic fatigue
• Creatine may support skin health

All the above benefits of creatine have been collated by the NIH based on research participants and papers, as well as scholars.⁷

Common myths about creatine supplements

There are many myths, rumours, and anecdotes circulating about creatine, especially in gyms and amongst fitness enthusiasts.⁸

‘Creatine causes dehydration and cramps’
This is false, as multiple studies have shown that taking creatine does not cause cramps, and it does not adversely affect hydration in the body. Short-term water retention is possible, and usually this is at much larger loading dosages, which I do not recommend except for serious athletes.

‘Creatine is a steroid’
Anabolic steroids work to alter the way hormones work to signal the synthesis of muscle tissue. Creatine does not work in this way and works to recycle energy to gain muscle strength.

‘Creatine damages your kidneys’
Creatine is metabolised into creatinine, a breakdown product used to estimate kidney function. Numerous studies have not found any evidence that taking creatine at the recommended doses harms kidney function in healthy people. If you do have CKD, it would be prudent to ask your practitioner if you can use creatine.

These are just some of the myths about creatine, and almost all are unfounded.

Which is the best type of creatine and how much should one take daily?

Creatine monohydrate remains the most researched form of creatine. Athletes often start with a loading dose with a higher intake of creatine, but studies indicate that a daily dose of 3 to 5 grams of creatine monohydrate can saturate the muscles almost equally as those taking these high loading dosages.

Does creatine have side effects?

Athletes taking loading doses of 20 grams or more may experience mild nausea and gastric disturbances. Taking a lower daily dose of between 3 and 5 grams of creatine monohydrate avoids these side effects. Always ensure that creatine powder is completely dissolved to avoid any side effects.

My views on creatine

Creatine monohydrate is the most studied creatine compounds on the market. Whilst its main use in the past has been to enhance muscle performance, numerous studies indicate that it displays a wide and diverse range of benefits as mentioned above, including energy production. Without sufficient creatine, energy levels decline, and the body functions less efficiently. For healthy ageing, keep it simple by taking 3-5 grams of creatine monohydrate powder daily. Creatine is not a substitute for a balanced diet and healthy lifestyle, but it can be part of these.

References:

• Nutrients. 2021 Jan 29;13(2):447. doi: 10.3390/nu13020447 Creatine in Health and Disease Richard B Kreider 1, Jeffery R Stout 2
• Handbook of Creatine and Creatinine In Vivo Kinetics May 11 2026
• Science Daily May 4 2026 - https://www.sciencedaily.com/releases/2026/05/260504023828.htm
• Lawler J.M., Barnes W.S., Wu G., Song W., Demaree S. Direct antioxidant properties of creatine. Biochem. Biophys. Res. Commun. 2002;290:47–52. doi: 10.1006/bbrc.2001.6164. [DOI] [PubMed]
• Candow D.G., Forbes S.C., Chilibeck P.D., Cornish S.M., Antonio J., Kreider R.B. Effectiveness of Creatine Supplementation on Ageing Muscle and Bone: Focus on Falls Prevention and Inflammation. J. Clin. Med. 2019;8:488. doi: 10.3390/jcm8040488. [DOI] [PMC free article] [PubMed] [Google Scholar]
• https://my.clevelandclinic.org/health/articles/oxidative-stress
• https://pmc.ncbi.nlm.nih.gov/articles/PMC7910963/#B21-nutrients-13-00447
• Journal of International Society of Sports Nutrition 2021 Feb 8: 18:13https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/