What’s the deal with the hype around creatine?

Creatine used to be the stuff of bodybuilder and elite athlete chat. Now, thanks to its documented impact on strength, recovery, brain health and healthy ageing, it's gone mainstream.

What is creatine and what does it do?  

Produced in the kidneys, liver and pancreas, creatine is often associated with protein – and there's good reason. Amino acids are the building blocks of protein, and creatine is made from three of them (arginine, glycine, and methionine).

That said, it's not actually classified as a protein – its structure and makeup aren't complex enough.

A quick source of energy for muscles, creatine's especially important if you do short-duration, high-intensity activities like sprinting.

It contributes to performance in exercises that require more continuous effort and plays a role in post-exercise recovery, potentially even reducing the risk of injury.

Growing evidence also suggests creatine could help us as we age, supporting muscle growth and reducing the effects of sarcopenia, the age-related deterioration of muscle.

But all the evidence shows that, crucially, it must be used alongside exercise – specifically resistance training – to make a difference.

On its own, creatine is unlikely to give any substantial improvements in strength or lean muscle, although it may help reduce fatigue.

When combined with movement, though, it's been shown to improve strength, support mobility and increase muscle mass, external. This is especially true for those who are post-menopausal.

Can you get enough creatine from food?

While our bodies make most of the creatine we need, we do need to replenish around 1-3 grams per day, external through our diet. If you're sporty or take part in high-intensity training, you'll probably need a little more – the usual recommendation is 5 grams per day.

Creatine is mainly found in meat and fish, making it harder for vegetarians or vegans to reach the amounts they need. While eggs and dairy offer small amounts, there are no plant-based sources.

That said, some plant foods come with amino acids like glycine, arginine and methionine, which the body uses to produce its own creatine. These include nuts and seeds like almonds, walnuts and sunflower seeds; legumes such as chickpeas, lentils and beans; mushrooms, particularly shiitake and oyster varieties; and soy products like tofu and tempeh.

This might not pack the same creatine punch as animal sources or supplements, but food tends to have more varied nutritional value than capsules.

Does creatine boost brain function and memory?

The UK Nutrition and Health Claims Committee recently acknowledged there could be cognitive benefits, but it has stopped short of approving any health claims, saying more evidence is needed.

Research suggests creatine could help improve mood, brain function during sleep deprivation, memory, and cognitive performance.

But the brain needs greater amounts of creatine due to lower transport over the blood-brain barrier in comparison to the muscles, so the usual 5 gram daily dose is typically not enough.

Are creatine supplements safe and who should take them?

There's no current UK guidance on creatine supplements or how much to take, but if you’re having flashbacks to the early days of creatine, when any dose was thought to wreck your kidneys, know that modern science has debunked that myth.

A study review published this year shows that even at doses of 10 grams, long term creatine supplementation is safe, concluding “that creatine monohydrate appears to be well-tolerated, and does not increase the risk of gastrointestinal, renal, liver, musculoskeletal, or other issues compared to placebo – even at high doses or longer durations.”

But just because creatine is safe at high doses doesn’t mean it’s necessary - it's not a one-size-fits-all situation.

Creatine can also sometimes have minor side effects like bloating, nausea or temporary weight gain due to increased water retention. Some supplement formats, such as gummies, also contain added sugars.

So, until the research catches up with the hype, you don’t need to quintuple your intake of 5g of creatine daily. That said, I personally take 10 grams a day, in powder form, as that dose likely checks all the boxes for muscle, bone, and brain.