Creatine - Not Just for Athletes

If you’d asked me a year ago what I thought about creatine, I probably would have said no thank you - it didn’t seem like something that belonged in a natural nutrition plan. After all, creatine supplements aren’t extracted directly from food or plants; they’re produced through a synthetic process in the lab.

But after diving deep into the research, I’ve realised that this doesn’t make creatine “unnatural” in the sense many people assume. In fact, it’s a compound that our own bodies produce every day, and it’s also naturally present in foods such as fish, poultry, red meat, and eggs. The supplemental form is simply a chemically identical version of the creatine that already exists in our muscles. It’s synthesised from the same amino acids - arginine, glycine and methionine - using safe, food-grade processes. So although it’s manufactured rather than extracted, it’s not a foreign substance; it’s something our cells already recognise and use.

Why It’s Hard to Get Enough Through Diet

In the past, dietary creatine intake depended heavily on where and how people lived. While some communities consumed plenty of meat and fish, many others ate mainly plant-based diets, relying on foraged plants, roots, nuts, seeds, and legumes, with only occasional animal foods. Early humans were in fact more gatherers than hunters, despite the modern “paleo” image.

Because those who ate less animal protein would have naturally had lower creatine stores, their bodies likely adapted to make more efficient internal creatine synthesis from amino acids (arginine, glycine and methionine - all available from plant sources).

In today’s world, however, factors such as high stress, modern diets, poor soil quality, and hormonal changes with age can make it harder for many people - especially women over 40 - to maintain optimal creatine levels through diet alone. That’s where supplementation can help restore balance.

🌸 Why Women Over 40 Benefit Most

As we age, and especially during perimenopause and postmenopause, oestrogen levels decline, which can contribute to reduced muscle mass, slower recovery, and fatigue. At the same time, dietary intake often decreases - we may eat smaller portions or less animal protein. This combination means women over 40 are more likely to benefit from supplementation, as it helps to restore optimal muscle energy, strength, and mental clarity.

In short, while creatine supplements are synthetically produced, they are biologically natural, safe, and well tolerated - and for many women, they can be an empowering addition to a nutrition plan designed for long-term energy, performance, and healthy ageing.

What Exactly Is Creatine?

Creatine is a compound made from three amino acids - arginine, glycine and methionine. It's produced naturally in your liver, kidneys and pancreas, and stored mainly in your muscles as phosphocreatine.

Think of phosphocreatine as your body’s energy reserve: it helps regenerate ATP (adenosine triphosphate), the molecule that fuels every cell.

How It Works

During any burst of intense activity - whether that’s sprinting, lifting, climbing stairs or powering through a workout - your muscles burn through ATP in seconds. Creatine helps recharge those ATP stores quickly, allowing you to train harder, recover faster, and maintain muscle energy for longer.

Proven Benefits of Creatine

1. Builds Strength and Power

Hundreds of studies confirm creatine’s ability to increase muscle strength and power output. It helps you push further in resistance or interval training, leading to faster progress and improved tone.

2. Supports Lean Muscle Growth

Creatine draws water into muscle cells (a process called cell volumisation) and boosts training capacity. Over time this leads to visible improvements in muscle definition and firmness — something that becomes especially valuable as we age.

3. Enhances Recovery

It can reduce muscle inflammation and damage after exercise, supporting faster recovery between sessions.

4. Fuels Brain Performance

Your brain also relies on ATP for energy. Supplementing with creatine has been shown to improve short-term memory, mental focus and resistance to fatigue, particularly during times of stress or poor sleep.

5. Supports Ageing Gracefully

As we get older, we naturally lose muscle mass and strength - a process known as sarcopenia. Creatine can slow this down, helping maintain muscle tone, balance, and bone density when combined with regular resistance exercise.

6. 🌸 Especially Beneficial in Perimenopause and Menopause

Falling oestrogen levels can lead to declines in muscle strength, cognitive sharpness, and energy.Research shows that creatine can help counter these changes by:

• Supporting muscle maintenance and reducing muscle loss linked with hormonal decline

• Enhancing bone strength when combined with weight-bearing exercise

• Improving mental clarity, mood and focus, as brain energy metabolism changes with oestrogen shifts

• Boosting training energy and recovery, helping women stay active through hormonal fluctuations

Because women often eat less dietary creatine (especially if reducing meat intake), supplementation can make a noticeable difference in both physical and cognitive wellbeing.

7. Potential Metabolic and Mood Benefits

Emerging research links creatine with improved glucose control, insulin sensitivity, and mood regulation through brain energy pathways.

A Note for Vegetarians and Vegans

Creatine is found in fish and meat, so those following plant-based diets tend to have lower natural stores. Supplementation can therefore offer greater gains in both muscle and brain function for vegetarians and vegans.

Which Type to Choose

Stick with creatine monohydrate. It’s the most researched, most effective, and most affordable form available. Other versions (like creatine HCl or buffered forms) offer no consistent benefit and simply cost more.

🕒 How to Take It

You can either:

• Load (optional): Take 20 g per day (split into 4 × 5 g doses) for 5–7 days, then continue with 3–5 g daily for maintenance.

• Or skip loading: Simply take 3–5 g daily - your muscles will reach full saturation within about 3–4 weeks.

  
  

  

 

How to Take It Day-to-Day

• With water: The simplest option - dissolve your creatine in a glass of room-temperature water. It mixes best in slightly warm water and is tasteless.

• In smoothies or shakes: A fantastic choice! Add your daily 3–5 g directly into your smoothie or protein shake. The carbohydrates and protein in your smoothie naturally enhance creatine uptake.

• With meals: Taking creatine alongside a meal that contains carbohydrates or protein improves absorption, as insulin helps drive creatine into muscle cells.

• Timing: While you can take creatine any time of day, research suggests it may be slightly more effective after exercise when your muscles are more receptive to nutrients. On rest days, take it with a meal.

  
  

⚠️ A Few Tips

• Always drink plenty of water - creatine draws water into your muscle cells, so hydration is important.

• Avoid letting creatine sit in liquid for hours before drinking (it’s best freshly mixed).

• It’s safe to take daily, even on non-training days - consistency is what matters most for results.

Is It Safe?

Yes - creatine is one of the safest and best-researched supplements in the world. Long-term studies (up to 5 years) show no harmful effects in healthy adults.

Minor effects can include:

• Slight water retention (inside muscle tissue)

• Mild digestive discomfort if too much is taken at once or on an empty stomach

It does not damage the kidneys or liver in healthy individuals - that myth has been thoroughly disproven.

Functional Nutrition Insight

Beyond sports performance, creatine is a cellular energy booster. By supporting mitochondrial health, it may help with chronic fatigue, mental energy, and age-related decline.

For best synergy, combine it with:

• Magnesium – for ATP metabolism

• B-vitamins – for energy production

• Omega-3s – to support brain cell membranes

Benefit Area

Creatine’s Role

Strength & Power

Increases energy and performance

Muscle Health

Supports tone and lean mass

Brain Function

Enhances focus and memory

Recovery

Reduces muscle soreness

Ageing

Preserves strength and bone density

Safety

Proven safe long-term

Final Thoughts

Creatine isn’t just for athletes - it’s for anyone who wants to stay strong, energised and mentally sharp as they age. When paired with good nutrition, sleep and movement, it becomes a simple yet powerful tool to enhance overall vitality.

If you’re curious about whether creatine could support your goals - from energy and exercise recovery to healthy ageing - book a session or reach out to me directly. I’ll help you personalise it safely within your nutrition plan.