My take on CREATINE - is it worth it?

Taking creatine supplements is all the rage now… but is it worth the hype?

As a health coach, foodie, superfood fanatic and lover of simple biohacking tools, I love trying out new trends. I will say that SO MANY supplements just aren’t worth it (especially if you’re trying to focus on long-term sustainable habits and sticking to basics), regardless, I try a lot of them to do my own research. So yes, I have been taking Creatine for about a year, and I will admit that I am a big fan. Mostly I feel the creatine helps give me more energy for my workouts, but the benfits are SO MUCH MORE.

Note: I also take many other supplements and eat a very nutrient dense diet, so it could be the combination of my diet and habits, but I do feel I have tons of energy for my workouts and I’m sure creatine is contributing.

I also have seen many clients feel the positive shift after starting their daily creatine supplements. Mostly in terms of increasing muscle (of course I recommended creatine in combination with strength training 2/week minimum) and some also noticed an improvement in anxiety (again, we added daily breathwork and meditation, too!).

While it’s hard to say the exact shift from my personal experimentation, the research is there, and its convincing! Most of my clients are hooked (as am I).

To give it to you simple, let me summarize the primary benefits of Creatine, then I’ll share some tips for including it into your daily regime!

First, what is Creatine?

Creatine is a naturally occurring compound made in the body (mainly in the liver) and its main function is to help produce more energy (ATP) in your cells, especially in our muscles, as well as the brain. So thats where most people notice a difference - in increased muscle and better cognitive function. And energy! Creatine also supports recovery, lower inflammation, and more!

The top 5 benefits of Creatine include:

  1. Helps build muscle mass, and prevents muscle loss (especially age-related). Losing muscle mass as we age is very common, but with some intention, it can be minimized. Creatine helps preserve muscle strength and function, even in older adults who aren’t doing regular resistance training (though pairing the two is definitely more effective). It also helps protect your bones! This makes creatine one of the most promising supplements for longevity and mobility. For fitness fanatics like me, I also love that it helps you recover better after intense exercise, and you get less sore when taking creatine (so you’re able to train harder/more).

  2. Better brain function (and helps lower stress and anxiety). Your brain uses a lot of energy, and creatine helps provide that energy. Studies show that supplementing with creatine may improve short-term memory, mental fatigue, and overall cognitive function. This is especially helpful in situations like sleep deprivation, high mental load, or aging.

  3. Helps prevent cognitive decline and boasts neuroprotection. In addition to supporting a healthy brain, creatine may help slow the progression of neurodegenerative conditions like Parkinson’s and Huntington’s disease. While it’s not a cure or treatment, it appears to have a neuroprotective effect (and there are more positive promising studies coming out!).

  4. Boosts energy and mood. Low creatine levels have been linked to low energy, brain fog, and even depressive symptoms. Supplementing may help stabilize mood and energy levels throughout the day. Some women also report improved energy and resilience, especially in the early follicular and luteal phases of their cycle when fatigue tends to be more common. It can even help you feel better after a night of poor sleep, as studies have shown that it helps with energy (and other variables) after sleep deprivation.

  5. Helps with hormonal balance, easing sumptoms related to hormone fluctuations. Research suggests that creatine may ease symptoms tied to hormonal fluctuations, such as fatigue and mood shifts during your cycle. Women’s creatine stores are typically lower than men’s, and our ability to produce creatine internally is limited, meaning women might even benefit more from supplementation. It may also play a helpful role during pregnancy and menopause, offering support for muscle preservation, energy metabolism, and brain health during these transitional seasons.

And so much more! Creatine is one of the most researched supplements out there, and there is continuously more and more reseach coming out with added benefits.

TIP: When combined with regular exercise, especially strength training, you will notice the benefits quicker! Remember creatine helps your muscles produce more ATP (energy), which is especially useful during intense activity like lifting weights and HIIT, as well as sports. When you exercise, you deplete that ATP quickly, and creatine helps you replenish it faster, allowing you to push harder, lift heavier, or recover more efficiently. So if you’re already training and haven’t tried creatine yet, I encourage you to try it and hopefully you’ll notice the positive boost. And remember, there are more long-term benefits, too.

How Much Creatine Should You Take?

The sweet spot for most people is 5 grams of creatine monohydrate daily (usually one scoop). This is considered a safe and effective dose, though for cognitive health support specifically, higher doses around 10 grams/day are sometimes used in research.

When starting out, it’s usually recommended to first saturate the muscles with higher doses. Some doctors recommend increasing stores of creatine for the first week or two, taking up to 20 grams daily (5 grams three to four times a day), then staying at 5 grams daily.*

NOTE: Some people do experience a little bit of water retention and even GI symptoms, so if your digestion feels off or you feel a bit swollen, you can try decreasing the dose to just 3 grams, split into taking 1 gram three times a day (or 1.5 grams twice a day) and then gradually work your way up as your body adjusts.

*Professor Dr. Abbie Smith-Ryan has done lots of research on the topic, and also recommends this dosing of 15-20g for a week, then staying at 5g daily combined with 2/week strength training.

What Creatine do I recommend and how do I take it?

It’s important to look for good quality Creatine Monohydrate suuplements that are pure and have been tested. Creatine monohydrate micronized technology allowing for improved absorption and digestibility and enhanced bioavailability to targeted muscle tissue.

Here are brands that I recommend from trusted (and well-researched) brands - all of which have NO added fillers, flavors, preservatives and have been tested:

How do I recommend taking it?

I mostly recommend taking it however you can make it a daily habit and enjoy it! Usually if you take it on its own (with just water) it has a slightly bitter taste, so I personally add it to my smoothie every day. And if I’m not having a smoothie, I’ll add it to my matcha latte. (I usually prefer adding to cold beverages in case the heat of my matcha/coffee potentially diminishes the quality/effectiveness, as there has been mixed research on this, but most experts say it’s ok to add to any beverage as long as you feel good. If it causes some GI symptoms try adding it only to water).

If you don’t have daily lattes or smoothies, just add it to water and have it with your breakfast.

If you want inspiration for creating a delicious, healthy and filling smoothie packed with protein (and creatine!), here is my typical smoothie recipe (which I adjust slightly depending on my mood and what my body is asking for):

  • protein: full serving of vegan protein powder (usually 20g protein) - I like Ritual, Truvani, SunWarrior blend, Epic, Ora Organics, Garden of Life…

  • creatine: 1 scoop (5g)

  • healthy fats: 1-2 tablespoons of nut butter (or coconut or avocado)

  • fiber: 1 tablespoon ground flaxseeds (or chia seeds or hemp seeds)

  • veggies: about 1.5 - 2 cups veggies (usually frozen cauliflower rice or frozen spinach or kale, and frozen peeled zucchini, chayote or pipian

  • optional fruit: 1/4 cup of berries (or other fruit, somtimes I’ll use 1/4 of a banana or cooked/cooled sweet potato)

  • optional superfoods: 1 tsp maca, or spirulina, or mixed superfoods and/or cacao, carob…)

Try this favorite combo of mine:

Chocolate Green Almond Smoothie - with creatine

  • 1 full serving chocolate protein powder (Truvani, SunWarrior blend, Garden of Life or Ora Organics)

  • 1 scoop (5g) unflavored creatine

  • 1 -2 tablespoons almond butter (I use 1 tbsp in mix, and 1 to decorate)

  • 1/2 tablespoon flaxseeds

  • 1/2 cup frozen spinach + 1/4 cup frozen kale + 1/2 medium zucchini chopped

  • 1 date or dried fig (if you need it sweeter, increase to 2 dates or 2 dried figs, and/or add 1/4 to 1/2 a ripe banana)

  • 1 tsp cacao powder or cacao nibs

  • almond milk to blend (or try water as needed + 2 tbsp french vanilla Nutpods dairy-free creamer)

Blend until smooth and creamy. Try it and if you need it sweeter, add another date. If its too thick, add more liquid. If it’s too liquid, add more flaxseeds and more veggies. If it tastes too ‘green”, add a bit more protein powder and/or fruit. Blend again, serve and option to decorate with a drizzle of almond butter and cacao nibs.

CONCLUSION: If you want more energy when training, want to avoid losing muscle as you age, and could use a “brain boost”, I highly suggest adding creatine into your daily food/supplement regime. Just remember that it’s key to be consistent with this one!

NOTE: As mentioned earlier, for more benefits, it’s best to pair creatine with strength training, especially for muscular benefits. Over time, the synergistic combo of daily creatine + strength training exercise (2+ times per week) can lead to increased muscle mass, strength, and performance

P.S. Someone recently asked me - if I have to choose ONE supplement to add - specifically between Collagen peptides or Creatine, which do you recommend? I explained they’re different and have different benefits, but I do admit that if I had to choose one I personally would choose collagen because I noticed a bigger difference, and it makes my matcha latte (and decaf coffee latte) so much creamier and satisfying; I’m a HUGE collagen fan. I’m sure it contributed to my not losing hair in this last postpartum. That being said, now that I’ve started incorporating creatine, I can’t imagine not taking it! So like everything, I recommend TRYING TO SEE WHAT WORKS FOR YOU! And remember, CONSISTENCY IS KEY.