Is on creatine good? The truth about fitness's most researched supplement

Walk into any gym, and you’ll see it. That grainy white powder settled at the bottom of a shaker bottle. People swear by it. Some people fear it. But the question remains: is on creatine good for the average person, or is it just hype sold by companies wanting your subscription dollars?

Honestly, it's one of the few things in the fitness world that actually lives up to the marketing. Most supplements are garbage. They’re expensive pee. Creatine, specifically creatine monohydrate, is different because we have decades of data—thousands of studies—showing it works for muscle power, brain health, and even recovery. It’s not a steroid. It’s not a magic pill. It’s a nitrogenous organic acid that occurs naturally in your body. You already have it in your system right now.

If you eat red meat or fish, you're consuming it. But to get the performance benefits most people are looking for, you’d have to eat pounds of raw steak every single day. That’s why people supplement.

What actually happens when you take it?

Your body uses a molecule called ATP (adenosine triphosphate) for energy. Think of ATP as the currency of your cells. When you lift something heavy or sprint, your body "spends" that energy by breaking a phosphate bond, turning ATP into ADP.

Here is where it gets cool.

Creatine stored in your muscles carries an extra phosphate group. It steps in, hands over that phosphate to the "spent" ADP, and turns it back into fresh ATP almost instantly. This means you can grind out that fourth or fifth rep when your muscles usually would have quit. So, is on creatine good for building muscle? Yes, but indirectly. It doesn’t just grow muscle by existing; it allows you to work harder, which then triggers the growth.

Dr. Eric Trexler, a well-known researcher in the field, often points out that while the effects are significant, they aren't "limitless." You might see a 5% to 15% increase in maximal power and strength. That’s the difference between a plateau and a PR.

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The Water Weight Myth

You've probably heard that creatine makes you look "bloated" or "soft." This is a huge misunderstanding of biology. Creatine is osmotic. It draws water into the muscle cell, a process called cellular hydration. This is actually a good thing. It makes the muscle look fuller and creates a better environment for protein synthesis.

It’s not subcutaneous water (the stuff under your skin that makes you look puffy). It's intracellular. If you feel bloated, it might be the cheap fillers in a low-quality brand or just your diet in general.

Is on creatine good for your brain?

This is where the research is getting really exciting lately. We used to think creatine was just for meatheads. We were wrong.

Your brain is an energy hog. Even though it's a small percentage of your body weight, it consumes about 20% of your total energy. Just like your biceps, your brain uses the phosphocreatine system to maintain ATP levels during intense mental tasks.

• Sleep Deprivation: Studies have shown that when people are sleep-deprived, creatine supplementation can help maintain cognitive function. It’s like a buffer against the fog.
• Aging: There is growing evidence that it might help with neurodegenerative diseases or age-related cognitive decline.
• Vegetarians: Since plants don't contain creatine, vegetarians often have lower baseline levels. When they start taking it, they often see a more dramatic jump in memory and processing speed than meat-eaters do.

It's weird to think of a "gym supplement" as a nootropic, but the data is there. It’s basically fuel for your gray matter.

Addressing the safety concerns (The scary stuff)

Let's talk about kidneys. For years, people claimed creatine would destroy your renal system. This myth persists because creatine breaks down into a waste product called creatinine. High creatinine levels in a blood test can indicate kidney issues, but if you’re taking a supplement, those levels are high simply because you’re putting more in.

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Multiple long-term studies, some lasting up to five years, have shown no adverse effects on kidney function in healthy individuals. If you already have pre-existing kidney disease, talk to a doctor. For everyone else? It’s arguably the safest supplement on the shelf.

What about hair loss?

This one comes from a single 2009 study on rugby players in South Africa. The study found an increase in DHT (dihydrotestosterone), a hormone linked to male pattern baldness. However, this study has never been replicated. Not once. And the players’ DHT levels stayed within the normal physiological range anyway. Most experts today consider the "creatine causes baldness" claim to be a massive stretch.

How to actually take it without overcomplicating things

You don’t need the "Advanced Nitro-Tech-Ultra-Buffered" version. Those are just ways for companies to charge you $50 for a $15 product.

Creatine Monohydrate is the gold standard. It’s the most studied, the cheapest, and the most effective.

1. The Loading Phase: You can take 20 grams a day for a week to saturate your muscles quickly. Or you can just take 5 grams a day and get to the same point in three weeks.
2. Consistency: It doesn't matter if you take it in the morning, before your workout, or at night. It’s about total saturation, not timing.
3. The "Non-Responder" Reality: About 20% of people are "non-responders." Their natural levels are already so high that the supplement doesn't do much. You’ll know if you’re one of them if you don't gain a pound or two of water weight in the first month.

Is on creatine good for women?

Absolutely. Women often shy away from it because they don't want to "bulk up." But women have naturally lower creatine stores than men. Supplementing can be a game-changer for bone density, mood, and muscle tone. It won't turn you into a bodybuilder overnight—it doesn't have the hormones for that. It just makes you a more "energetic" version of yourself in the gym.

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During certain phases of the menstrual cycle, creatine levels in the body fluctuate. Supplementing provides a steady baseline that can help mitigate the fatigue some women feel during those shifts.

Beyond the gym: Why the elderly should consider it

Sarcopenia is the medical term for age-related muscle loss. It’s one of the biggest reasons people lose their independence as they get older. When you lose muscle, you lose balance. When you lose balance, you fall.

Recent gerontology research suggests that combining light resistance training with creatine can significantly slow down this process. It helps seniors keep enough strength to perform daily tasks like getting out of a chair or carrying groceries.

It’s not just about "gains." It’s about quality of life.

Actionable Steps to Get Started

If you've decided to see if the hype is real, don't overthink it.

• Buy Creatine Monohydrate: Look for the "Creapure" seal if you want the highest purity, but any reputable brand with no added fillers will work.
• Skip the fancy flavors: Get the unflavored powder. It dissolves in anything and prevents you from consuming unnecessary artificial sweeteners.
• Commit to 30 days: Take 5 grams every single day. Don't skip. You won't feel it on day one. You'll feel it on day twenty when you realize you aren't gassing out at the end of your sets.
• Hydrate: Since the supplement pulls water into your muscles, you need to drink a bit more than usual. An extra glass or two of water a day is plenty.
• Monitor your progress: Don't just look at the scale. Track your strength in the gym and your mental clarity during the workday. That is where the real "magic" happens.

The bottom line is that for most people, the answer to is on creatine good is a resounding yes. It’s cheap, it’s safe, and it actually does what it says on the bottle. Just keep it simple and be consistent.