Creatine Made Simple: What It Is and Who It’s Actually For

I’m sure you’re feeling it too, but creatine is having a real moment. Lately, it feels like it’s everywhere. Friends are bringing it up over coffee, I’m getting DMs asking if this or that creatine supplement is worth a try, and my Instagram feed keeps offering me attractive-looking tubs and gummies that promise to change everything. It’s a tiny molecule making a big wellness comeback and with all the chatter, it’s natural to wonder if you’re missing something.

As a naturopath, creatine has been on my radar for years. The science has always made sense, yet I’d never felt personally drawn to try it. But now, being in that peri-menopausal season of life, juggling work and family, having upped my exercise regime and knowing how important resistance training is in your 40s, I’m beginning to understand why so many people are asking about it. I haven’t used it myself yet, but I’m definitely curious.

Not Just for Gym Buffs Anymore

Creatine has long been typecast as something only gym buffs or hardcore lifters would bother with. That old stereotype is part of the confusion. What we now know is that creatine supports basic energy systems that everyone uses, not just those chasing personal bests in the weight room. This shift in understanding is a big reason it’s making such a strong comeback in the wider wellness world.

What Creatine Actually Is

Creatine is something your body already makes. Most of it lives in your muscles and a little sits in the brain. Its job is to help produce quick, ready-to-use energy. The kind you need when you stand up too quickly, power through an uphill walk or find yourself suddenly using more strength than expected in the middle of a busy day.

We also get some creatine through food, mostly from animal proteins, but the amounts are small. Supplementing simply increases the amount your body can use. That’s it. Nothing dramatic. No stimulant. No rush or crash. It does not cause acute “feel it immediately” effects. Its benefits come from increased intramuscular phosphocreatine stores, which take days to weeks to build. Taking it in supplement form can be seen as just a gentle top-up of something your body already relies on.

What surprises most people is that creatine is one of the most researched supplements in the world. It has decades of solid evidence behind it, which is partly why it keeps coming back into conversations even as wellness trends shift and change. It’s not just a new trend, there is strong research backing this, that well, goes way back!

Who Might Benefit

More people than you might think. Women in peri-menopause or post menopause often notice changes in strength, energy and muscle maintenance, and creatine can be supportive for all of these. Plant-based eaters may also benefit since their dietary intake is naturally lower. Older adults sometimes use it for healthy ageing and maintaining balance and mobility. And of course, people who enjoy working out can still use it for exercise performance and recovery. It doesn’t begin or end in the gym though. Creatine’s role in energy production and cellular resilience means its support can show up in everyday life too.

Possible Downsides

Creatine is not a stimulant, so you won’t experience a high followed by a crash. It contains no calories and doesn’t cause fat gain. Some people notice temporary water retention within the muscles, which often settles over time. A few experience mild digestive discomfort if they take large doses at once. Starting small and staying consistent usually helps. If you have kidney or liver concerns or you are pregnant or breastfeeding, it’s best to check in with a practitioner first.

How to Take It Simply

The most researched and reliable form is creatine monohydrate. No blends and no impressive sounding additives. Monohydrate is the gold standard in virtually all research and consistently performs as well as or better than newer, more expensive forms. A simple daily dose of around three to five grams is what most people use. You can stir it into water, juice or a smoothie and timing is not especially important. The effects are steady and subtle. Sure, you may find something with other “star” ingredients – but make sure you have the recommended dosage and most reliable form in whatever supplement you take.

Most people take creatine daily because consistency is what helps your muscles build and maintain their stores. You don’t need to time it perfectly around workouts and you definitely don’t need to save it for days when you feel flat. Creatine isn’t like caffeine where you take it for a quick lift. It works best when your levels stay topped up over time, which is why a small daily dose is more effective than taking it only before exercise. You might notice creatine as an ingredient in pre-workout formulas too. However, those blends often include stimulants or additives that aren’t necessary for the benefits creatine provides on its own. Some people choose to take their creatine after exercise simply because it’s convenient, but research shows that timing matters far less than simply taking it regularly in a way that fits your routine.

Think of it as support for the systems that help you feel strong and capable in your everyday life. It will not do the work for you… but it can help your body do what it is already trying to do.

Is It Right for You

Maybe. If you are navigating hormonal changes, noticing shifts in energy, preparing for physical challenges or simply wanting to support your strength and resilience as you age, creatine might be worth exploring. It’s not essential for everyone, and it won’t replace good food, rest or movement. But for the right person, it can be a simple and supportive addition.

For me, it’s something I’m seriously considering for the first time. The safety is reassuring, the research is strong, and as someone moving into a new season of life, the idea of supporting strengthening from the inside out feels appealing. I’m happy to report back in a few months!

As always, tuning in to your body matters most. Wellness is never one size fits all. Creatine might become part of your wellness journey, or it might simply be something you now understand a little better. Either way, knowledge is empowering, and you get to make the choice that feels right for you. For me, it feels like a lift worth leaning into.