Creatine: What It Is, How It Works & Whether You Actually Need It.
A simple, evidence-based guide
Creatine has been around for decades — but right now, it’s having a moment.
From strength training to brain health, it’s being talked about as a “must-have” supplement… especially for women.
But do you actually need it?
And is it safe?
Let’s break it down — simply and scientifically.
What is creatine?
Creatine is a naturally occurring compound found in:
Your muscles
Your brain
Certain foods (mainly red meat and fish)
Your body also produces creatine from amino acids in the liver, kidneys, and pancreas.
Its main role?
Helping your body produce quick energy (ATP) — especially during short bursts of activity like:
Strength training
Sprinting
Lifting
High-intensity movement
How does creatine actually work?
Creatine is stored in your muscles as phosphocreatine.
When your body needs fast energy, it helps regenerate ATP (your body’s main energy source).
In simple terms:
Creatine = more available energy for short, powerful efforts
This is why it’s so well-known for improving:
Strength
Power output
Exercise performance
What does the research say?
Creatine is one of the most studied supplements in the world — and consistently shown to be:
Effective for:
Increasing strength and muscle mass
Improving recovery
Supporting high-intensity performance
Emerging evidence suggests benefits for:
Brain function (memory, cognition, mental fatigue)
Mood support
Reducing fatigue (especially in sleep-deprived individuals)
This is where it’s becoming really relevant for:
women, postpartum mums, and those under high stress
Creatine for women: do you need it?
Historically, most research was done on men — but that’s finally changing.
Current evidence suggests creatine may support women by:
Improving strength and lean muscle
Supporting energy levels
Potentially aiding cognitive function
Supporting bone health (when combined with resistance training)
You may benefit more if you:
Strength train regularly
Eat low amounts of red meat (or are vegetarian/vegan)
Are postpartum or sleep-deprived
Feel consistently fatigued
Can you get creatine from food?
Yes — but in relatively small amounts.
Foods that contain creatine:
Red meat
Fish
You’d need large amounts to match supplement doses.
For example:
~1kg of red meat = ~5g creatine
So supplementation is simply a more practical way to reach effective levels.
How much should you take?
The most common (and well-researched) dose:
3–5g per day
No need to overcomplicate it.
No loading phase required
Take daily (consistency matters more than timing)
Mix with water or into your coffee or smoothie
Is creatine safe?
Yes — for most healthy individuals.
Creatine monohydrate (the most researched form) is considered:
Safe
Well-tolerated
Effective
Possible side effects:
Mild water retention (especially initially)
Bloating (rare, usually dose-related)
Important considerations
Creatine isn’t for everyone.
You may want to check with a healthcare professional if you:
Are pregnant or breastfeeding
Have kidney conditions
Have underlying medical concerns
My approach (and what I recommend)
Creatine can be incredibly supportive — but it’s not essential.
Before supplements, always focus on:
Eating enough
Balanced meals
Protein intake
Sleep (as much as possible in your season of life)
Nervous system support
Then, if it aligns, supplements can be added in.
A grounded reminder
You don’t need a supplement to be healthy.
You don’t need to optimise everything.
But…
If you’re looking for something that:
Supports strength
Helps with energy
Is backed by solid research
Creatine is one of the few that actually delivers.