Creatine: the supplement of the future?

Updated on 2026-02-24

Summary: Creatine: the supplement of the future?

Lynn Goneau (La Boîte à Grains), interviewed by Frédéric Bissonexplains that creatine, long associated with athletes, is one of the most studied supplements and acts as a source of energy for muscles and the brain. Produced naturally from amino acids and found mainly in foods of animal origin, it can be difficult to obtain in optimal quantities through diet alone.

Research suggests that it may reduce muscle loss during immobilization, offer cognitive benefits (memory, concentration, mental fatigue), support certain neurological functions and mitigate the effects of sleep deprivation. Vegetarians may respond particularly well to it, due to lower reserves.

Considered safe for long-term use in healthy individuals (except in cases of kidney disease), the pure monohydrate form is recommended. For use in cold or lukewarm, but not hot, liquids.

1) What is creatine?

Creatine is a natural molecule produced by the body from amino acids and found mainly in meat and fish. Its main function is to supply rapid energy to muscles and the brain. Although it can be obtained through the diet, large quantities of animal foods would have to be consumed to reach the typical dose of a supplement (3 to 5 g per day).

2) Benefits beyond sporting performance

Long associated with performance and muscle mass, creatine is also showing effects even without training. It could reduce muscle loss during immobilization (injury, convalescence), improve general energy levels and offer cognitive benefits, particularly in people with low reserves such as vegetarians.

3) Effects on the brain and sleep

Creatine acts as an "energy reservoir" for brain cells, which could support memory, concentration and reduce mental fatigue. It is being studied as a potential support in certain neurological disorders, and could mitigate the effects of sleep deprivation by maintaining cognitive performance.

4) Safety and use

Considered safe over the long term in healthy people, creatine is generally avoided in cases of kidney disease. The pure monohydrate form is the most recommended. It is easily mixed with a cold or tempered drink (not hot, to preserve its effectiveness) and can be consumed daily.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

Today, we present a supplement that many people are familiar with. But with the latest research, could this be one of the supplements of the future? For a long time, this supplement has been associated with athletes, with building muscle mass. But now there are scientific studies showing that this supplement has benefits beyond sports performance. What am I talking about? Lynn Goneau is a naturopath at La Boîte à Grains. Hello.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

We're talking about creatine, creatine is fascinating.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes.

Frédéric Bisson - Host 104.7FM:

So it's, it's something. More and more discoveries are being made about creatine.

Lynn Goneau - Naturopath of La Boite à Grains:

An interesting fact is that creatine is one of the most studied supplements in the world. You've got over 1,000 published studies on the perceived results of daily creatine use.

Frédéric Bisson - Host 104.7FM:

Now, that's a word you hear a lot, but in detail. What is creatine?

Lynn Goneau - Naturopath of La Boite à Grains:

Creatine is a natural molecule that helps your muscles and brain produce more energy.

Frédéric Bisson - Host 104.7FM:

It's important to say that the brain is not just muscles.

Lynn Goneau - Naturopath of La Boite à Grains:

Exactly. Your body makes it naturally from three amino acids. So we're talking about arginine, glycine and methionine. These are the amino acids found in meats, fish, eggs and nuts, for example, okay?

Frédéric Bisson - Host 104.7FM:

We understand that there are natural sources, but many animal sources. Lynn, if we eat meat, do we really need to take creatine?

Lynn Goneau - Naturopath of La Boite à Grains:

This is important because meat gives you creatine but in small quantities, so to get about three to five grams of creatine, which is the normal dose of the supplement, you'd have to eat about a pound or so of beef or salmon every day. And certainly not just eat it, but make sure your body assimilates it properly.

Frédéric Bisson - Host 104.7FM:

Yes, because some of them go straight through at night. That's right. Uh, one of the things that may be controversial, but that we're beginning to discover, is that creatine works well even if you don't train.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, that's what's interesting, because if you train, it really amplifies the effects. But there are studies carried out by Maastricht University. I hope, and I mean Maastricht, that creatine supplementation could reduce the loss of muscle mass during a period of immobilization. So less atrophy means it could be during recovery from surgery or a period of physical inactivity where you won't lose your muscle mass or at least very little.

Frédéric Bisson - Host 104.7FM:

So, afterwards, I don't know, you break a leg.

Lynn Goneau - Naturopath of La Boite à Grains:

For a period of time when you can't actually move.

Frédéric Bisson - Host 104.7FM:

And here we're talking about vegetarians, because vegetarians react well to creatine.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, because they eat less meat, which is really the natural source of creatine, and their reserves are often a little lower, when they take creatine the effect is even stronger in terms of cognition, muscle and energy.

Frédéric Bisson - Host 104.7FM:

You're interested in the cognitive aspect.

Lynn Goneau - Naturopath of La Boite à Grains:

For me, it's really, it's, it's, it's what interests me most at the neurological level, because creatine acts as an energy shield for brain cells. It's even being studied and tested not as a drug, but as a potential support to help treat diseases and even reduce the risk or progression of certain age-related problems such as Alzheimer's, dementia, Parkinson's, multiple sclerosis, and it's even said to help, and I see it regularly here, neurological disorders such as what I suffer from ADD or ADHD, even bipolar disorders, anxiety, depression, you know the famous cloud in the brain that we often hear about, because it increases the availability of energy in the cells. So it helps the brain function better. But it's important, Fred, to check with your pharmacist or doctor if you're taking medication for these various neurological conditions.

Frédéric Bisson - Host 104.7FM:

Yes, because interactions are always possible.

Lynn Goneau - Naturopath of La Boite à Grains:

Actually, there isn't really one, but check it out. It's really important.

Frédéric Bisson - Host 104.7FM:

Yes, I've seen that too, and I think that's what you're talking about, that sometimes we don't have time to sleep through our seven- to nine-hour nights, creatine could help.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, it's fabulous for that. It's really cool because there are studies that show creatine can reduce the effects of sleep deprivation by giving you better concentration, better memory, less mental fatigue. It's like the brain has an extra battery backup. Ah, yes, when you've reached the point where sleep isn't possible? Well, at least we don't suffer from the side effects.

Frédéric Bisson - Host 104.7FM:

And it's good for everyone, young and old alike.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, really. Even the elderly, it's very safe because the body already knows creatine because it's made by the liver in the presence of meat and fish so the supplement just increases the reserve a little bit more. It's not harmful to the kidneys, and obviously not in a healthy person, Fred, who takes the right dosage. Doctors only recommend avoiding it if the person already has kidney disease.

Frédéric Bisson - Host 104.7FM:

Yes, because it's eliminated by the kidneys, and if you already have a kidney problem, well, you make them work there.

Lynn Goneau - Naturopath of La Boite à Grains:

And there's no risk to the heart or liver. So it's considered safe over the long term.

Frédéric Bisson - Host 104.7FM:

Well, Lynn, you see, that pretty much confirms what we're starting to hear all over the place about creatine and now the damned problem is, faced with this display of 300 products, which one do you choose, do you have one to recommend?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, in fact, there's creatine monohydrate from Preferred Nutrition. It's 100% pure, even pharmaceutical grade, and easy to take because it's stable for several hours. Once you've mixed it in a liquid of your choice like water or juice, you can also put it in a smoothie, protein drink or yogurt. Personally, I simply mix it with my electrolytes in the morning, but it's important to stress that it shouldn't be mixed with a hot liquid.

Frédéric Bisson - Host 104.7FM:

Really?

Lynn Goneau - Naturopath of La Boite à Grains:

Because then it can lose its effectiveness.

Frédéric Bisson - Host 104.7FM:

Lynn if we want a private consultation with you, if we have more questions, what do we do?

Lynn Goneau - Naturopath of La Boite à Grains:

You can reach me by e-mail. All my contact details are on the Boîte à Grains website. My office is located on Gréber in Gatineau, at La Boîte à Grains. They send me an e-mail. And then they tell me what issues they'd like to work on? And I have a whole range of tools.

Frédéric Bisson - Host 104.7FM:

Okay, we'll do it the same way. Yes. Then we'll see you next Monday. Thanks Lynn. Have a great week.