Creatine: What the Evidence Says Beyond Sports Performance

Creatine is one of the most researched supplements in sports nutrition, best known for supporting strength, power and high-intensity exercise performance. More recently, it has also entered wider health conversations around healthy ageing, brain energy, muscle preservation and women’s health. 

So, what does the evidence say? 

What Is Creatine?

Creatine is a naturally occurring compound made in the body from amino acids. It is stored mainly in skeletal muscle, with smaller amounts found in the brain, heart and other tissues. 

It is also found in protein-rich foods, especially: 

• Red meat 
• Fish 
• Seafood 

The body makes some creatine naturally, but diet and supplementation can contribute to overall creatine stores.   

How Does Creatine Work?

Creatine helps recycle ATP, the body’s main energy molecule. 

ATP is used constantly for movement, thinking, recovery and cellular repair, but the body only stores small amounts at any one time. Creatine acts like an energy reserve system, helping regenerate ATP more efficiently during periods of increased demand. 

This is why creatine is commonly used for: 

• Resistance training 
• Sprinting 
• High-intensity exercise 
• Muscle recovery 
• Strength and power output 

Creatine and Sports Performance

Creatine monohydrate is classified by the Australian Institute of Sport as a Group A supplement, meaning it has strong scientific evidence for use in specific sporting situations. 

Research suggests creatine may help support: 

• Muscle strength 
• Lean muscle mass 
• High-intensity performance 
• Training adaptations 
• Repeated sprint efforts 
• Recovery from intense exercise 

It tends to be most effective when combined with resistance training and an appropriate nutrition plan. 

Creatine and Healthy Ageing

Creatine is now being researched for its potential role in healthy ageing. 

As we age, maintaining muscle mass and strength becomes increasingly important for: 

• Balance 
• Mobility 
• Falls prevention 
• Bone health 
• Independence 
• Quality of life 

Research suggests creatine, particularly when combined with resistance training, may help support muscle mass, strength and functional performance in middle-aged and older adults. 

This may be relevant for people wanting to maintain strength, reduce frailty risk and support long-term physical resilience. 

Creatine and Bone Health

Creatine does not appear to directly “build bone” on its own. However, it may indirectly support bone health by improving muscle strength. 

Stronger muscles place healthier mechanical load on bones during movement, which can help support bone strength over time. 

Some studies have explored creatine combined with resistance training for postmenopausal women and older adults, with promising but still developing evidence around bone density and functional strength. 

Creatine and Brain Energy

The brain is highly energy-demanding, which has led researchers to explore whether creatine may support brain energy metabolism. 

Emerging research is investigating creatine’s potential role in: 

• Mental fatigue 
• Cognitive performance 
• Memory 
• Mood 
• Healthy brain ageing 

At this stage, the evidence is promising but not conclusive. Creatine should not be viewed as a guaranteed cognitive supplement, but rather an area of active research. 

Creatine and Women’s Health

Creatine research in women is expanding. 

Women may have different creatine needs across life stages due to hormonal changes during: 

• The menstrual cycle 
• Pregnancy 
• Perimenopause 
• Menopause 
• Postmenopause 

Emerging evidence suggests creatine may support muscle strength, exercise performance, body composition, mood and healthy ageing in women, particularly when combined with resistance training. 

More research is still needed, especially around perimenopause and pregnancy. 

Is Creatine Safe?

Creatine monohydrate is one of the most extensively studied supplements available. 

For healthy adults, research generally supports its safety when used appropriately. However, supplementation should be individualised, particularly for people with: 

• Kidney disease 
• Liver disease 
• Complex medical conditions 
• Pregnancy or breastfeeding 
• Multiple medications 
• A history of dehydration or electrolyte imbalance 

At ATUNE Health Centres, our practitioners take a whole-person approach and consider your medical history, pathology, medications, diet, training level and health goals before recommending supplementation. 

How Much Creatine Is Commonly Used?

Common evidence-based dosing often includes: 

• 3–5 grams daily for general maintenance 
• Higher short-term loading protocols may be used in sports settings 

Some protocols use higher doses, but these should be guided by a qualified health professional. 

Creatine is usually taken consistently rather than occasionally, and it can be mixed into water, smoothies, yoghurt or other foods. 

Food-First Approach

At ATUNE, we encourage a food-first approach wherever possible. 

Creatine-rich foods include: 

• Beef 
• Lamb 
• Salmon 
• Tuna 
• Herring 
• Other fish and seafood 

However, some people may find it difficult to obtain enough creatine from food alone, especially vegetarians, vegans, older adults or those with higher physical demands. 

Who Might Benefit From Discussing Creatine?

Creatine may be worth discussing with a practitioner if you are interested in: 

• Improving strength and performance 
• Supporting healthy ageing 
• Preserving muscle mass 
• Supporting recovery from exercise 
• Improving body composition 
• Supporting women’s health through hormonal transitions 
• Exploring nutritional support for brain energy and fatigue 

Final Thoughts

Creatine has moved beyond the gym and into broader health conversations for good reason. It has strong evidence for sports performance and growing research interest in healthy ageing, muscle preservation, women’s health and brain energy metabolism. 

However, like any supplement, creatine is not suitable for everyone and should be matched to the individual. 

At ATUNE Health Centres, our naturopaths, nutrition practitioners and integrative health team can help assess whether creatine is appropriate for your health goals, medical history and current treatment plan. 

Written by Holly Thompson (Naturopath)