THE ROLE OF CREATINE IN FITNESS & WELLNESS
WORLD OF HALM ARTICLES - HEALTH & FITNESS
For years, creatine was seen as something only bodybuilders and athletes used to support muscle gain and strength. Today, research shows it’s a powerful nutrient for people of all ages, with benefits that extend far beyond the gym.
From supporting brain health and mood to slowing age-related muscle loss, creatine is becoming one of the most well-studied and versatile supplements available.
What Is Creatine?
Creatine is a compound made naturally in the body and found in small amounts in foods like meat and fish. While your body can produce it, supplementation helps keep levels consistently topped up - supporting energy, muscle function, and even cognitive health.
Creatine is most effective when paired with resistance or high-intensity training, but some benefits, such as improved brain function and mood support, can occur even without exercise.
Creatine and Women's Health
For a long time, most creatine studies focused on men. Newer research is revealing why women may benefit even more.
Lower Baseline Levels
Women typically store up to 70-80% less creatine than men, so supplementation can help bridge that gap.
Hormonal Influence
Creatine use in the body fluctuates across the menstrual cycle, and oestrogen appears to play a role in how it is stored and used. Supplementation may support energy, mood, and performance across different life stages.
Stage-Specific Benefits
● Pre-menopause:Creatine combined with strength training can improve lean mass and performance.
● Post-menopause: Supplementation may support muscle, bone health, daily function, mood, and cognition.
Note: During pregnancy, creatine should only be taken if cleared by a medical professional, as more research is needed.
Gym Performance and Strength Gains
Creatine is one of the most studied and effective supplements for improving physical performance, especially in high-intensity or strength-based training. In the gym, it supports the production of quick energy (ATP), allowing you to lift heavier, train harder, and recover faster.
Key Benefits in the Gym:
● Increased strength and power output: Creatine helps fuel short bursts of activity, such as weightlifting, sprinting, or explosive movements.
● Improved training volume: It allows for more reps or sets before fatigue, which over time supports greater muscle development.
● Faster recovery between sets and sessions:Creatine may help reduce muscle damage and inflammation, promoting quicker turnaround between workouts.
● Enhanced lean muscle development: When paired with consistent resistance training, creatine helps build and maintain muscle more effectively.
Everyday Benefits Beyond the Gym
Support for Vegans and Vegetarians
For people who eat little or no meat, such as vegans or vegetarians, dietary creatine intake is naturally lower. Supplementation can ensure optimal levels in the body, supporting both energy and muscle function.
Benefits for Younger Adults
Early research suggests that in younger populations, creatine may support brain development, help with recovery from injury, and improve resilience under physical or mental stress. While more studies are needed, the potential for long-term cognitive and physical benefits is promising.
Performance and Recovery for Active Adults
For those regularly active, creatine supports faster recovery between sessions and can aid in muscle development when combined with strength training. While some cognitive and energy benefits may still occur without exercise, consistent training maximises creatine’s physical performance benefits.
Ageing and Long-Term Health
As we get older, creatine becomes particularly valuable. Supplementation can help slow muscle loss, preserve strength and mobility, and support bone health when paired with resistance exercise. Additionally, there is growing evidence that creatine may benefit cognitive function, helping maintain both body and mind as we age.
How to Take Creatine
Form
Creatine monohydrate is the gold standard - safe, effective, and cost-efficient. Other forms, such as HCl, buffered, or ethyl ester, are marketed with claims of improved absorption, but research does not show them to be more effective.
Performance and Recovery for Active Adults
For those regularly active, creatine supports faster recovery between sessions and can aid in muscle development when combined with strength training. While some cognitive and energy benefits may still occur without exercise, consistent training maximises creatine’s physical performance benefits.
Ageing and Long-Term Health
As we get older, creatine becomes particularly valuable. Supplementation can help slow muscle loss, preserve strength and mobility, and support bone health when paired with resistance exercise. Additionally, there is growing evidence that creatine may benefit cognitive function, helping maintain both body and mind as we age.
How to Take Creatine
Form
Creatine monohydrate is the gold standard - safe, effective, and cost-efficient. Other forms, such as HCl, buffered, or ethyl ester, are marketed with claims of improved absorption, but research does not show them to be more effective.
Dosage
3-5 g daily is sufficient for most people. A short loading phase of 0.3g per kg of bodyweight per day for 5-7 days can help saturate muscle stores more quickly.
When supplementing with creatine, it's important to drink enough water throughout the day. Because creatine draws water into your muscles, staying well-hydrated helps support performance, digestion, and overall effectiveness.
Consistency
Daily intake matters more than exact timing. Creatine works best when taken every day, not just on training days. Maintaining consistent levels in your muscles is what leads to noticeable results in strength, performance, and cognitive benefits. Skipping days can reduce its effectiveness over time.
Safety
Creatine is considered safe for healthy adults. Anyone with kidney issues, or who is pregnant or breastfeeding, should consult a healthcare provider first.
What to Expect
A common question about creatine is whether it causes weight gain. Some people may notice a small, temporary increase of around 1-2 kg in the first few weeks. This is completely normal and happens because creatine draws water into your muscle cells, not because you are gaining fat.
In fact, this extra water can make your muscles look fuller and more defined, giving a stronger, more athletic appearance. Most people find that this initial change levels out quickly, and it is simply part of how creatine supports strength, energy, and overall performance.
Final Thoughts
Creatine is no longer just a “gym supplement.” Research shows it can support strength, brain health, mood, and energy across all ages and life stages.
For most healthy adults, a consistent dose of 3-5 g creatine monohydrate per day, especially when paired with resistance exercise, offers clear benefits with minimal risk.
How We Can Help at HALM
At HALM, our personal training specialists are here to help you make informed decisions about supplements like creatine, as well as your training and nutrition overall.
We can guide you on whether creatine is suitable for you, the right dose and timing, and how to combine it with resistance training to maximise results. We take a personalised approach, tracking your progress, supporting your performance, and helping you make sustainable changes that benefit both your body and mind.
