You’ve probably seen the plastic tubs. They’re everywhere—gym bags, kitchen counters, and the "fitness" section of every grocery store. It’s usually a white powder that looks like flour and tastes like absolutely nothing. But despite being the most researched sports supplement in history, there is still a massive amount of confusion regarding what does creatine do for your body.
People think it’s a steroid. It’s not. Others worry it’ll make their hair fall out or destroy their kidneys. It won't. Honestly, most of the "bro-science" you hear in the locker room is just noise. Creatine is a simple tripeptide—a combination of three amino acids: glycine, arginine, and methionine. Your liver and kidneys make it every single day. You eat it when you have a steak or a piece of salmon. But when you supplement with it, you’re basically saturating your muscles with a specific type of fuel that changes how you move, think, and recover.
The Battery Pack: How Creatine Drives Energy
To understand the magic, we have to talk about ATP. Adenosine triphosphate. It’s the energy currency of your cells. Think of ATP as a battery with three charges. When you do something explosive—like sprinting for a bus or lifting a heavy suitcase—your body snaps off one of those charges to use the energy. Now you’re left with ADP (adenosine diphosphate).
A dead battery.
This is where the answer to what does creatine do for your body gets interesting. Creatine stores itself in your muscles as phosphocreatine. It’s essentially a backup generator. When your cells run out of ATP, the phosphocreatine molecule quickly "donates" its phosphate group to the dead ADP, turning it back into fresh, usable ATP.
It happens in milliseconds.
Because of this rapid recycling, you can maintain peak power for a few seconds longer. You aren't suddenly becoming Superman. You’re just getting those extra two reps at the end of a set that you usually wouldn't have the "juice" for. Over months and years, those extra reps add up to significant muscle growth and strength gains. It’s a game of inches.
The Water Weight Myth and Reality
You’ll hear people complain that creatine makes them "bloated."
Let’s be clear: Creatine is osmolytic. It pulls water. However, it pulls that water into the muscle cell, not under the skin. This is called cellular swelling. While you might see the scale go up by two to five pounds in the first week, that isn't fat. It’s intracellular hydration. This actually makes your muscles look fuller and more "pumped." It’s also a signal for protein synthesis. A hydrated cell is an anabolic cell.
If you feel "soft" or "puffy," it’s likely your diet or a cheap brand of creatine with excess sodium, not the molecule itself.
What Does Creatine Do for Your Body Beyond the Gym?
Most people think this is just for bodybuilders. That’s an outdated way of looking at it. Recent research, specifically studies led by experts like Dr. Darren Candow and organizations like the International Society of Sports Nutrition (ISSN), shows that the brain is a massive consumer of energy.
The brain uses about 20% of your body's total calories. Just like your quads, your brain relies on ATP.
When you’re sleep-deprived or doing complex mental tasks, your brain’s creatine levels drop. Supplementing has been shown to improve short-term memory and reasoning. It’s becoming a popular "nootropic" for students and aging adults. There is also fascinating evidence suggesting it may help with recovery from mild traumatic brain injuries (concussions) by maintaining energy levels in damaged neurons.
Why Women and Older Adults Need It Most
Sarcopenia is the fancy word for losing muscle as you age. It’s a silent killer because it leads to falls and fractures. For older adults, creatine isn't about getting "shredded." It’s about being able to get out of a chair without help. When combined with light resistance training, it’s one of the few interventions that consistently halts muscle wasting.
Women often shy away from it because they fear "bulking up."
That’s a mistake. Women naturally have lower creatine stores than men. Throughout the menstrual cycle, as estrogen and progesterone fluctuate, the body’s ability to create and use creatine changes. Taking it can help stabilize energy levels during the luteal phase when many women feel sluggish and weak.
Side Effects, Safety, and the "Kidney" Question
Is it safe? Yes.
The fear regarding kidney damage stems from a misunderstanding of "creatinine." Creatinine is a waste product of muscle breakdown that doctors use to measure kidney function. Taking creatine can naturally raise your creatinine levels in blood tests. This doesn't mean your kidneys are failing; it just means there’s more "smoke" because you put more "wood" on the fire.
If you have pre-existing, chronic kidney disease, talk to a doctor. If you’re healthy? You’re fine.
Hair Loss: The 2009 Rugby Study
We have to address the elephant in the room. Many guys won't touch the stuff because they're afraid of going bald. This all started from a single 2009 study on rugby players in South Africa. The researchers found an increase in DHT (dihydrotestosterone), an androgen linked to hair loss.
🔗 Read more: Could You Die If You Drink Too Much Water? What Most People Get Wrong About Hydration
Here’s the catch: the study was small. It has never been replicated. The DHT levels stayed within the "normal" clinical range. In the decades since, dozens of human trials have failed to show any link between creatine and hair loss. If you’re genetically predisposed to male pattern baldness, it might happen regardless, but the powder in your shake isn't the culprit.
How to Actually Take It for Results
Don’t overcomplicate this. You don’t need the "Advanced Nitro-Mega-Creatine" that costs $60 and tastes like blue raspberry chemicals.
Buy Creatine Monohydrate.
It is the most studied form. It is the cheapest. It works. The fancy versions like Creatine HCL or buffered creatine haven't been proven to be any more effective, despite what the marketing says.
- The Loading Phase: You can take 20 grams a day for 5 days to saturate your muscles quickly. You'll feel the effects faster.
- The Maintenance Phase: You can just take 3-5 grams a day from the start. It’ll take about 3 weeks to reach full saturation, but it’s easier on the stomach.
Timing doesn't really matter. Some people swear by taking it post-workout, but the most important thing is consistency. It’s a "storage" supplement, not a "stimulant." It works because your stores are full, not because you took it thirty minutes ago.
Real World Expectations
Don't expect a miracle. Creatine is a "1% to 5% gain" supplement. If your sleep is terrible and your diet is 80% processed sugar, no amount of white powder is going to fix your performance. But if you’re already doing the work? It’s the closest thing to a "legit" edge that you can buy legally over the counter.
Actionable Steps for Starting Creatine
- Check your source. Look for the "Creapure" seal or third-party testing (like NSF or Informed Choice) to ensure there are no heavy metals or banned contaminants.
- Pick a dose. Start with 5 grams (usually one scoop) daily. Mix it with water, juice, or your protein shake.
- Hydrate. Since the supplement shifts water into your muscles, make sure you're drinking an extra glass or two of water a day to keep everything moving smoothly.
- Track performance, not weight. Expect the scale to go up slightly. Instead of panicking, watch your strength levels in the gym or your mental clarity during long workdays.
- Give it time. You won't see much in the first 48 hours. Evaluate your progress after 30 days of consistent use.
If you’re looking to improve your physical resilience, support your brain health as you age, or just get a little stronger, creatine is the most evidence-based tool in the shed. Stick to the basics, ignore the hype, and stay consistent.