Could a simple supplement be the secret to staying strong, sharp, and energized as we age? Creatine, once the go-to for bodybuilders, is now making waves in the wellness world, with claims it can boost muscles, improve sleep, enhance brain health, and even ease menopause symptoms. But is it too good to be true? Let’s dive into the science—and the controversies—behind this so-called 'wonder supplement.'
From Gyms to TikTok Feeds: Creatine’s Rise to Fame
These days, you’re just as likely to hear a TikTok influencer raving about creatine as you are a professional athlete. What was once a niche supplement for bulking up has gone mainstream, touted for everything from boosting energy to combating menopause symptoms and even protecting against cognitive decline. But here’s where it gets controversial: while some swear by its benefits, others question whether it’s just another overhyped health trend.
Creatine is a natural compound made from three amino acids—the building blocks of protein—found in foods like meat and fish. Stored in our muscles, it helps produce quick bursts of energy, making it a favorite for improving athletic performance. But its benefits might go far beyond the gym. Recent studies suggest it could help preserve muscle mass and bone strength as we age, combat fatigue, lift brain fog, and even support treatment for depression and dementia. So, should we all jump on the creatine bandwagon?
The Science Behind the Hype
‘There’s growing evidence that creatine supplementation could help counteract age-related muscle loss and weakness,’ says Sammie Gill, a dietitian and spokesperson for the British Dietetic Association. For instance, a 2022 review in the journal Nutrients found that older adults who combined strength training with 3–5g of creatine daily gained, on average, 1.4kg more muscle and up to 8% more strength than those who didn’t take it. But this is the part most people miss: creatine’s benefits aren’t just physical.
Creatine fuels the ATP-CP system, the body’s fastest energy source. ATP is the molecule our cells use for energy, but it depletes quickly. Creatine helps recycle ATP, allowing muscles—and the brain—to keep going strong. ‘It’s like a reserve tank that tops up energy when demand spikes,’ explains Gill. This could explain its promising effects on cognition, fatigue, and stress recovery.
For example, a 2019 study in Psychopharmacology found that a single 5g dose improved reaction times by 10% in sleep-deprived adults. ‘Creatine is most effective when cells are under stress,’ says researcher Ali Gordji-Nejad. ‘Think of it as refuelling a car after a long journey.’
Controversial Claims: Too Good to Be True?
While the science is promising, not everyone is convinced. Some experts argue that creatine’s cognitive benefits are overstated, especially for healthy adults. ‘I see no point in using it for brain function in healthy individuals,’ says Professor Terry McMorris, who studied creatine’s effects on performance. ‘Dosage is a massive issue—we don’t know what’s optimal for cognition. More research is needed.’
And here’s where it gets even more controversial: creatine’s role in treating conditions like Alzheimer’s and depression is still highly experimental. While early studies show promise—like a 2025 pilot study where Alzheimer’s patients taking 20g daily showed improved brain energy levels—experts caution against jumping to conclusions. ‘We’re far from knowing if it’s truly helpful,’ says Dr. Matthew Taylor. ‘But given the lack of effective treatments for Alzheimer’s, a safe, inexpensive supplement could be a game-changer.’
Women and Creatine: A Hormonal Connection?
Research suggests creatine may be particularly beneficial for menopausal women. Fluctuating estrogen levels throughout life—during puberty, pregnancy, and menopause—affect how much creatine the body can produce and use. When estrogen drops during menopause, so do creatine levels, contributing to muscle weakness and bone loss. A 2021 review in Nutrients found that creatine supplementation improved short-term memory and reaction times in menopausal women. But here’s the catch: the biggest benefits seem to come when paired with resistance exercise. Without it, studies show little to no impact on strength or bone health.
Is Creatine Safe? The Debate Continues
One thing’s for sure: creatine is considered safe. A 2025 review in Frontiers in Nutrition analyzed 685 clinical trials and found side effects were mild—think bloating or slight weight gain from water retention. ‘It’s amazingly safe,’ says Professor Richard Kreider. ‘There’s no evidence it harms the kidneys or liver.’ But here’s a counterpoint: while rare, some experts warn that in people with bipolar disorder, creatine’s energy-boosting effects could trigger mania. And if you have kidney or liver issues, always consult your doctor.
Should You Try It?
Creatine monohydrate is the most researched form and widely available. Experts recommend 3–5g daily, ideally with carbs and protein for better absorption. But don’t expect miracles. ‘There’s a lot of hype,’ says Sammie Gill. ‘While it’s an exciting area of research, it’s not a magic bullet.’
What Do You Think?
Is creatine the next big thing in wellness, or just another overhyped supplement? Should everyone be taking it, or only those with specific health needs? Let us know in the comments—we’d love to hear your thoughts!
