Not Just a “Gym Supplement”: Why Creatine Belongs in Your Daily Routine
- LINDA DAL MOLIN
- 6 days ago
- 5 min read
Creatine monohydrate: brain fuel + strength + lean muscle support (and why 5 g/day is the sweet spot)
If you've only ever heard of creatine as a "gym supplement," you're missing the bigger story. Creatine is a naturally occurring compound (we make it in the liver/kidneys and also get it from foods like red meat and fish) that helps your cells rapidly regenerate energy.
That matters for muscle but also for the brain, which is one of the most energy-hungry organs in the body.
Below is a practical, evidence-based guide on why creatine monohydrate is worth considering—plus the clinical trial examples behind the benefits.
What creatine actually does
Creatine is stored mostly in muscle as phosphocreatine, which helps recycle ATP (your body's "energy currency") during high-demand moments—like lifting, sprinting, or even intense mental work. That's why it can support:
Strength and power output
Lean mass gains over time (especially with resistance training)
Brain energy resilience (particularly under stressors like sleep deprivation)
This "energy buffering" concept is a consistent theme across sports and medical research.
Benefit 1: Brain health and cognitive performance (especially under strain)
When the brain is stressed—sleep deprivation is a classic example—energy supply becomes a limiting factor. Several controlled trials have explored creatine's role here.
Clinical trial example: sleep deprivation + cognition
A placebo-controlled study in healthy adults found that creatine supplementation helped mood and performance on tasks that heavily rely on the prefrontal cortex after 24 hours without sleep.
Clinical trial example: measurable brain-energy changes + improved cognition
A more recent randomized, placebo-controlled study used brain spectroscopy (MRS) during sleep deprivation and reported that creatine improved markers linked to brain energy status and was associated with better cognitive performance/processing speed under those conditions.
What this means clinically: creatine isn't a "smart drug," but it may support cognitive resilience when demand is high (poor sleep, stress, heavy workloads, intense training blocks)—especially in people who eat little red meat/fish.
Benefit 2: Strength gains and training performance
Creatine monohydrate is one of the most studied performance supplements in the world. The strongest evidence is for improving strength, power, and ability to complete more high-quality training volume—key drivers of results over time.
Clinical trial example: resistance training + 5 g/day
In a double-blind, randomized, placebo-controlled trial in men aged ~48–72 doing resistance training, a group using 5 g creatine/day (with training) was studied against placebo and other groups to assess strength changes over 14 weeks.
What the broader evidence says
Position stands and reviews from sports nutrition bodies conclude that, once muscle creatine stores are saturated, maintenance intakes around 3–5 g/day generally sustain elevated stores and support performance outcomes.
Benefit 3: Muscle development (lean mass) and healthy ageing
Creatine can support muscle development in two main ways:
Training quality (more reps, better output, better recovery between sets)
Cell hydration and storage effects (initial water shift into muscle is real and often appears early)
In older adults, the combination of resistance training + creatine is frequently discussed as a tool to help counter age-related muscle loss (sarcopenia), with multiple analyses suggesting benefits across strength and functional outcomes. Frontiers
A key nuance: not every trial finds dramatic "extra muscle gain" beyond training—especially in beginners starting both creatine and training at the same time—so I set expectations realistically: creatine is a supportive tool, not a shortcut.
Bonus application: mood support research (adjunctive use)
Creatine has also been studied in clinical populations where brain energy metabolism may be relevant.
Clinical trial example: adjunctive creatine in depression
A randomized, double-blind, placebo-controlled trial explored adding creatine monohydrate alongside an SSRI in major depressive disorder, with findings suggesting potential benefit and good tolerability (this is not a self-prescribe area—more on safety below). PMC
Why 5 grams per day is often the best dose
You'll see lots of dosing strategies online. Clinically, 5 g/day is popular because it tends to hit the sweet spot of:
1) Reliable muscle saturation (without complexity)
A classic approach is a "loading phase" (about 0.3 g/kg/day for several days) then maintenance—BUT many people can simply take 3–5 g/day and reach saturation over a few weeks.
2) Strong safety data at standard doses
The International Society of Sports Nutrition has repeatedly summarized creatine monohydrate as well-studied and generally safe when used appropriately, with typical maintenance dosing in the 3–5 g/day range.
3) Better compliance (it's easy)
One level teaspoon (~5 g) once daily is simple—meaning people actually take it consistently, which matters more than fancy protocols.
4) Lower risk of GI upset than high-dose loading
Big loading doses can cause bloating/loose stools in some people. A steady 5 g/day is often gentler.
Bottom line: For most patients, 5 g creatine monohydrate daily is an evidence-aligned, practical, and well-tolerated starting point.
How to take it (my practical patient instructions)
Dose: 5 g once daily
Timing: any time of day; consistency matters more than timing
With or without food: either is fine
Hydration: aim for steady fluid intake (some people notice a small water shift into muscle)
Duration: give it 3–4 weeks for full saturation effects if not loading
Which type to buy: Designs for Health Creatine Monohydrate (plain, unflavoured is perfect) $41.95 for 100gm = 100 serves (Third party tested for purity and efficacy)
Who should be cautious or check first
Please check with your clinician before using creatine if you:
have kidney disease or reduced kidney function
are pregnant/breastfeeding
take medications where renal monitoring is important
have complex medical conditions requiring personalised advice
Quick "should I take creatine?" guide
Creatine may be especially useful if you:
want to improve strength training outcomes
are aiming to maintain/build lean mass in peri/menopause or with ageing
train hard but struggle with recovery or training volume
eat little red meat/fish (lower dietary creatine intake)
want to support cognitive resilience during high-demand periods
Ready to personalise this for your body and goals?
If you'd like guidance on whether creatine (and your broader supplement regime) is right for you—or you'd love a tailored plan for longevity, strength, muscle development, and brain health—I can help you put the pieces together in a safe, strategic, evidence-informed way.
Bounce Naturopath & Clinical Nutritionist
In your consult we can:
review your current supplements for dose, timing, interactions, and value
align your regimen with your goals: strength, body composition, cognition, healthy ageing
personalise nutrition + training support (including protein targets, resistance training structure, and recovery strategies)
choose the right "foundations first" approach so you're not taking supplements blindly
About Me
I'm Linda Dal Molin, a naturopath and clinical nutritionist with a postgraduate Master’s degree in Human Nutrition. I’ve used the GI-MAP test in my clinical practice for over 7 years, helping hundreds of clients uncover hidden gut imbalances and restore their health. I’ve also trained thousands of integrative health practitioners across Australia on interpreting and applying GI-MAP results — so you can be confident you’re working with someone who knows this test inside and out.
When we work together, you’re not just getting test results — you’re getting expert analysis, clear explanations, and a practical plan that works in real life.
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