Creatine...Is It Right For You? Why Creatine is so much more than just “building muscle”

I have gone back and forth with writing this blog for over a year… and it’s finally time. I feel so strongly about this, and I have been asked by SO many of my clients about creatine..  and not just my “gym rats” – my perimenopausal women, my older adult clients, and my women looking to increase their bone mineral density.

Let me start by debunking some of the most common questions I get from my clients when talking about this:

1. Myth: Creatine is only for bodybuilders or men

Truth: Creatine supports energy production in muscles and can benefit everyone—not just athletes. It's particularly helpful for women and older adults in preserving muscle mass, strength, and even cognitive function.

2. Myth: Creatine causes bulky muscles

Truth: Creatine helps with muscle hydration and recovery.. not making you bulky. Trust me, you’re not getting “bulky” unless you’re trying to. It’s going to take MUCH more than just taking a supplement to do so. Like… I’m talking years of HEAVY resistance training. I’m not talking 20 lb dumbbells.  For women, it's more likely to support lean muscle, not excessive muscle gain.

3. Myth: It's not safe for older adults

Truth: Creatine may actually offer specific benefits for older adults, including:

• Improved muscle strength and endurance

• Better physical performance and balance

• Cognitive benefits

4. Myth: Creatine is unnatural or a steroid

Truth: Creatine is a naturally occurring compound found in foods like meat and fish. It's not a steroid, and it works by enhancing the body’s natural energy systems.

Okay, now that that’s out of the way… let me explain why creatine is a great addition to your supplements.

We synthesize creatine from the food we eat, specifically foods with protein. But we know that a majority of people are not eating enough protein (even if you think you are 😉). This is why we supplement with creatine. Let me be clear, creatine isn’t the only answer here, but it surely can be a piece to the puzzle.

When it comes to nutritional supplements, creatine monohydrate is one of the most extensively studied supplements in the world. There are over 1,000 peer-reviewed studies conducted over the past few decades on its safety, effectiveness, and multitude of health benefits. Since the early 1990s, scientists have been exploring creatine’s effects not only on athletic performance, but also on muscle health, aging, brain function, bone density, and even neurological diseases. It's used and studied across various populations—including men, women, older adults, vegetarians, and clinical patients.

Lesser Known Benefits of Creatine:

Hormonal support & mood balance: Supports mood and reduces symptoms of depression, particularly in women, possibly due to its role in brain energy metabolism.

Cognitive/Brain benefits: Improves working memory and mental fatigue, especially during stress or sleep deprivation.

Bone health support: Improves the benefits of resistance training on bone mineral density, potentially reducing osteoporosis risk.

Muscle preservation:  Helps maintain muscle mass and strength. This is crucial for mobility, fall prevention, and quality of life.

Neurological protection: New research on creatine's role in managing or reducing the risk of neuro disorders like Parkinson’s, ALS, and Alzheimer’s (though more evidence is still needed).

Energy & fatigue reduction: Improved energy levels and reduced physical fatigue.

So, is creatine for you? Very likely. Is it safe? Also yes! Is it going to be the “magic supplement” that cures all ailments? Unfortunately, like every other supplement, no. That’s what a supplement is…a supplement to what you’re already doing. There is nothing that will let you bypass eating a nutritious diet with a variety of different foods, meeting exercise guidelines, resistance training, and getting enough quality sleep.

Just like the rehab process with any sort of injury, one “exercise” isn’t going to “fix” the problem. Creatine is much the same -  it’s not going to “fix” your problem, but it can be an important piece of the puzzle!

As always, if you are hesitant or have more questions, consult your doctor or registered dietician before adding this in!