Creatine: why should everyone be interested?

Although we've been hearing about creatine for many years, our understanding of its mechanisms of action continues to deepen. In fact, it's one of the most studied supplements in modern science. We now know that its benefits extend far beyond the world of athletes, muscle mass and physical performance: creatine is also a valuable ally for our brain function, energy levels, memory and much more!

What is creatine?

Creatine is an amino acid derivative made up of arginine, glycine and methionine, produced by the body according to its needs, i.e. around 1 to 2 grams a day. It is produced by our consumption of animal proteins.

Synthesized by the kidneys, liver and pancreas, 95% of our reserves are found in the skeletal muscles in the form of phosphocreatine.¹ By replenishing our reserves, taking a creatine supplement optimizes our biological functions to provide better physical and cerebral energy.

Why is creatine so popular with athletes?

Creatine is particularly appreciated and used by athletes. It was first known for its ability to retain water in muscles, thereby increasing muscle volume and body weight. To take full advantage of this benefit, it's a good idea to drink enough water and do muscle-building exercises while taking creatine regularly.

As it happens, it also has the capacity to supply energy in the form of adenosine triphosphate (ATP) to skeletal muscles during short, high-intensity, anaerobic exercise sessions, when the oxygen supply is insufficient. Higher creatine reserves promote ATP renewal during exercise, and accelerate the synthesis of new phosphocreatine reserves.²

Beyond sport: aging and muscular disorders

Muscle mass gain with creatine has also proved beneficial for populations other than athletes, notably to counter the effects of aging and certain medical conditions.

Sarcopenia (age-related muscle loss)

Researchers have investigated the use of creatine in aging adults. The results confirm that creatine offers real hope for countering sarcopenia when combined with resistance training to significantly increase muscle mass, thickness and strength, as well as improving physical autonomy..³

Muscular atrophy and disorders

The research also looked at creatine's ability to improve the condition of people with neuromuscular diseases such as muscular dystrophy and McArdle's disease. The results were particularly positive when creatine was taken in the short and medium term to improve muscle strength in people suffering from dystrophy.^{4, 5} As for McArdle's disease, studies show that a low-dose approach can offer slight relief, but that too high a dosage actually aggravates muscle pain.⁶ Great care and medical monitoring are therefore required for this condition.

Brain function, energy, memory, mental health... what does research tell us about the benefits of creatine?

It was in the early 2000s that the scientific community began to take an interest in creatine's effects on brain function. From 2010-2025 to the present day, research into its benefits on the brain has exploded and diversified, seeking to understand what specific situation it can improve.

Alzheimer's disease

A pilot study carried out in 2025 was the first to test the effect of creatine monohydrate in Alzheimer's patients. The results showed that supplementation of 20 g a day for 8 weeks is perfectly feasible and safe for this population.

In addition, the researchers observed an 11% increase in creatine levels in the brain, which was accompanied by a significant improvement in overall cognition and certain cognitive functions, such as working memory and attention, opening the door to larger-scale clinical trials.⁷

Mental energy

Scientific research into the effects of creatine on the cognitive functions of our daily lives exposes creatine's mechanism for rapidly restoring adenosine triphosphate (ATP), which acts as the main energy fuel not only for our muscles, but also for our brain tissue. The direct relationship between creatine supplementation and improved mental performance is still the subject of discussion and debate within the scientific community.⁸

Various cognitive stresses

A 2019 scientific literature review and a 2023 study highlight the benefits of creatine beyond muscle performance, focusing on its brain effects. The researchers explain that increasing creatine levels in the brain generally requires higher doses or longer intake periods than for muscles.

The study shows that supplementation is particularly effective in improving cognitive function when the brain is subjected to intense stress, such as sleep deprivation, oxygen deprivation (hypoxia) or complex mental tasks. In addition, it offers highly promising avenues for reducing the severity of mild head trauma (concussion) and accelerating recovery.^{9, 10}

Persistent depression

A preliminary 2007 study suggested that creatine could help treat depression resistant to conventional treatment by improving the brain's energy metabolism. After four weeks of supplementation, the majority of participants suffering from depression saw a significant improvement in their symptoms, with only mild side effects.

However, caution is advised in bipolar depression, as creatine has been shown to trigger manic or hypomanic phases in patients.¹¹

Menopause

Recently, a randomized, double-blind clinical trial (CONCRET-MENOPA) evaluated the impact of 8-week creatine supplementation in perimenopausal and menopausal women. Results showed that a medium dose of creatine hydrochloride (1,500 mg/day) was particularly effective: it increased creatine levels in the frontal cortex of the brain by 16.4%, and significantly improved cognitive reaction time. 

In addition, this dose had a beneficial effect on cholesterol and showed a promising tendency to reduce the severity of mood swings associated with menopause.¹²

Adding creatine to your daily routine: for whom is it relevant?

With creatine, it would seem that there's something for everyone, whether it's to support muscle mass and energy for athletes or the elderly, cognitive functions, mood, or specific conditions such as neuromuscular impairment and even during menopause.

Performance and fitness

• Athletes: To maximize strength, power and muscle recovery.
• Seniors: To slow the loss of muscle mass (sarcopenia) and preserve independence.¹³

Mental energy and the brain

• People who are tired or sleep-deprived: to maintain concentration and memory despite exhaustion.
• Menopausal and perimenopausal women: To improve mental alertness, stabilize mood and optimize cholesterol.
• Students and professionals: To support the brain during complex intellectual tasks.

Special health needs

• Vegetarians and vegans: To make up for the absence of creatine in their diet (even greater cognitive gains).
• For mild head trauma: to protect the brain and improve recovery from concussion.
• People suffering from unipolar depression: as a support to boost cerebral energy (under medical supervision).
• People with neuromuscular diseases: To maintain maximum functional strength in everyday life.

Contraindications

Creatine is contraindicated for :

• People with kidney problems (renal failure, previous nephrectomy).
• People suffering from diabetes in cases of frailty or kidney complications.
• For lack of safety data: children, adolescents, pregnant and breast-feeding women.

Possible side effects

Although rare, certain effects may occur occasionally:

• Gastrointestinal pain, nausea or diarrhea.
• Muscle cramps.
• Trigger asthma attacks.

Interactions to watch out for

• With caffeine: High caffeine consumption can cancel out creatine's benefits for sports performance.
• Risky mixtures: Combining creatine with caffeine and ephedrine (or ephedra) greatly increases the risk of side effects.
• With medication: As a precaution, creatine should be avoided if you are taking medications that are potentially toxic to the kidneys. No interactions with other herbs or supplements are known to date.¹⁴

Quality creatine monohydrate: powder and gummies

Preferred Nutrition and Iron & Ivy, two Canadian companies based in British Columbia, each offer a quality creatine option in the monohydrate form.

Creatine monohydrate powder from Preferred Nutrition

Creatine from Preferred Nutrition is certified gluten-free, 100% pure and in a pharmaceutical-grade micronized form. Micronized creatine, whose crystals are 20 times finer than conventional creatine, offers the same undisputed scientific efficacy as the classic formula, but eliminates all its practical disadvantages: it mixes better, digests without any problems and absorbs faster.

Advantages :

• Made in Canada
• Better solubility because micronized
• Improved digestive comfort
• Faster absorption
• 100% pure creatine
• Tasteless
• Gluten-free
• GMO-free

Better solubility

This is the number-one problem with conventional creatine: it doesn't dissolve well and often ends up as a deposit at the bottom of the glass. Thanks to its fine, powdered-sugar texture, micronized creatine mixes instantly and completely with water. You drink your entire dose, without wasting any!

Improved digestive comfort

Creatine that doesn't dissolve well in glass doesn't dissolve any better in the stomach. Classic creatine grains can stagnate in the digestive system and cause discomfort (cramps, bloating, mild nausea or diarrhoea). The micronized form passes smoothly through the digestive system without irritation.

Faster absorption by the body

Thanks to the much larger contact surface of the microparticles, the body can break down creatine and deliver it to the muscles and brain more quickly after intake.

The choice of purity

The Preferred Nutrition brand guarantees pure creatine monohydrate, with no fillers, no artificial flavours, no gluten, no GMOs and certified by a third party (ISURA) to validate the absence of contaminants or heavy metals. A choice of therapeutic quality.¹⁵

Iron & Ivy gummies

Jelly lozenges or Iron & Ivy gummies are the perfect choice for people who hate powders, have a sensitive stomach, or constantly forget to take their supplements. It's a tasty option that's easy to integrate into your modern lifestyle. Iron & Ivy is a young Canadian company founded in 2025, positioning itself as a modern, purity-focused, high-quality brand.

Advantages :

• Made in Canada
• Convenient plug
• Delicious
• Better attendance
• Gentle on the stomach
• 1000 mg creatine per gummies
• Quality vegan, gluten-free and sugar-free ingredients

Convenience

No need for a shaker, measuring spoon or water. You can consume your creatine dose at the office, in the car or directly in the training room. Ideal for those with an active lifestyle.

Taste and pleasure

Pure creatine monohydrate powder has a neutral taste but a chalky texture that some people don't like. Iron & Ivy's blue raspberry gummies turn daily intake into a little gourmet routine.

Better attendance

The biggest challenge with creatine is consistency: to get results, you need to take it every day. Because they're pleasant to eat and easy to take with you, gummies improve regularity of intake.

Gentle on the stomach

Like the micronized form, the creatine contained in quality jellies is already integrated into a soluble matrix, reducing the risk of crystalline residues in the stomach and preventing digestive discomfort.¹⁶

How to optimize the benefits of creatine

Recommended form

Creatine monohydrate is the only one scientifically proven at 100%.¹⁷

Security

It is totally safe for the heart, liver and kidneys of healthy people. No need for medical supervision when taking 3 g or 5 g a day.

The perfect time

Unlike a stimulant like coffee, creatine works by accumulation. Studies show that it is slightly more beneficial to take it immediately after training.^{18, 19} At this point, your muscles act like sponges.

To maximize its absorption, consume it ideally with your protein shake or a source of carbohydrates, such as fruit.²⁰ On days off, it doesn't really matter when: the most important thing is daily consistency.

Practical dosage

Aim for a daily dose of 3 g to 5 g. If you use Preferred Nutrition's micronized powder, this represents a standard measuring spoon. If you opt for Iron & Ivy's gummies, you'll need to consume between 3 and 5 lozenges a day to reach this dose.

The importance of training

To optimize the muscle-building benefits of creatine, its consumption must be combined with physical training. Creatine alone is not enough to increase muscle mass. Instead, it acts as a cellular energy reserve: it is particularly effective during short, repeated, high-intensity exercises (such as weight training, sprints or CrossFit). It's the intense effort, sustained by this extra energy, that stimulates muscle growth.

Weight gain

If you take creatine without exercising, you may experience a slight increase in weight (around 1 to 2 kg) as a result of normal intramuscular water retention, which will disappear if you stop taking it.

Hydration

This intramuscular water retention is beneficial for muscle function. It is recommended to have an adequate water intake, around 2L, which can vary according to your weight and level of training, in order to promote this transport of water to the muscles, as well as providing the water needed for other functions.

In conclusion

The latest research on creatine monohydrate has greatly expanded our understanding of the extent of its benefits and its use throughout our bodies. Whether it's used to maximize athletic performance, curb sarcopenia in the elderly or support cognitive health and mood, creatine is establishing itself as an all-round fuel for body and mind.

Choosing a quality creatine supplement and taking it consistently is a simple and effective strategy for optimizing your energy on a daily basis.

* Important note: The information contained in this article is provided for general information purposes only. It is in no way intended to suggest a diagnosis or course of treatment, nor is it a substitute for follow-up with your physician. Rather, this approach is part of a holistic approach to supporting vitality and terrain.

About the author

Laurence Couture-Dubé, ND.A.

Naturopath certified with ANAQ - issue of insurance receipts

Supporting women as a whole: Vitality & Female Hormonal Balance - Digestion & Microbiota - Fertility & Perinatality

laurence.couturedube@gmail.com

www.centrelespace.ca

819-918-6709

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