Creatine: The Most Studied Supplement You’re Probably Not Taking Yet (But Should Consider)

What Is Creatine Anyways?

Creatine is a naturally occurring compound found in your muscles and brain. Your body makes some of it (from amino acids), and you also get a small amount from foods like red meat and fish. But to experience its performance benefits, most people need to supplement it.

Creatine works by helping your body produce more of a molecule called ATP (adenosine triphosphate)—your cells’ main energy source for quick bursts of movement like sprinting, lifting, or jumping. More ATP = more potential energy for high-intensity efforts.

Why Is Creatine So Widely Respected?

Because it works—and we have a mountain of research to prove it.

Creatine is one of the most extensively studied supplements in sports nutrition. Over 500 peer-reviewed studies have examined its effects on strength, muscle growth, endurance, cognition, and recovery. Time and again, creatine comes out on top as one of the safest and most effective performance enhancers available.

Unlike supplements that rely on hype and anecdotes, creatine has consistently demonstrated benefits across a wide range of populations: young adults, older adults, vegetarians, athletes, and recreational lifters.

Benefits of Creatine Supplementation

Here’s where things get really interesting. Creatine offers more than just muscle gains:

✅ Improved Strength & Power: Creatine is most known for increasing strength, power, and lean muscle mass. This is why it’s a staple in most strength training programs.

✅ Faster Recovery: Supplementing with creatine may help reduce muscle damage and inflammation, which can improve recovery between tough workouts.

✅ Enhanced Brain Function: Creatine helps replenish brain ATP stores as well. Emerging research shows promise in improving cognitive performance, particularly in sleep-deprived individuals or during mentally demanding tasks.

✅ Bone Health Support: Some early research indicates creatine may improve bone mineral density when combined with resistance training—especially important as we age.

✅ Increased Hydration (Intracellular): Creatine pulls water into muscle cells, helping maintain hydration and cellular function during exercise.

Is It Safe?

Yes. Creatine monohydrate—the most common and well-studied form—is incredibly safe when taken in recommended dosages (typically 3–5g per day).

The myth that creatine damages kidneys? That’s long been debunked in healthy individuals. If you have pre-existing kidney issues, talk with your healthcare provider. But for most people, creatine is very low-risk.

Creatine for Women: Let’s Clear the Air

Let’s tackle one of the biggest (and most outdated) misconceptions in the supplement world: “Creatine is just for guys who lift weights (aka the gym BROS).” 👎

Not true.

Creatine is just as safe and effective for women as it is for men. In fact, women may benefit from it even more in some ways—especially when it comes to preserving muscle mass, supporting hormonal health, and improving cognitive performance.

So why the hesitation?

Honestly, there’s been a long-standing stigma that creatine will make women “bulk up.” But here’s the truth: creatine doesn’t magically build giant muscles. What it does do is help support your body’s ability to train harder, recover faster, and maintain lean muscle—especially important for women as they age or enter perimenopause and beyond.

Here’s what the science says:

✅ Muscle Strength & Recovery: Women who take creatine in conjunction with resistance training consistently show improved strength and faster recovery.

✅ Body Composition: Creatine may actually improve body composition over time—not by bloating you, but by helping you build lean tissue and increase energy expenditure.

✅ Brain Health: Some studies show creatine supplementation may reduce mental fatigue and support memory and processing speed—especially in women with low dietary creatine (like vegetarians or those who eat minimal red meat).

✅ Hormonal Support: Emerging research is exploring creatine’s impact on mood and cognition during hormonal shifts like pregnancy or menopause.

If you’re a woman who trains regularly, wants to support healthy aging, or is simply looking to improve energy and recovery, creatine deserves a spot on your shelf.

Emerging Research: Beyond the Gym

What’s exciting about creatine is that we’re still learning about it. Some of the newest studies are exploring:

• Creatine and Depression: Some trials show creatine supplementation may support mood and mental health, especially when used alongside traditional treatments.

• Neurodegenerative Conditions: There’s early interest in how creatine may help in conditions like Parkinson’s and ALS, thanks to its brain energy support.

• Female Health & Aging: Creatine may play a role in supporting muscle maintenance and cognitive performance in older women—an area gaining more attention in recent years.

The Bottom Line

Creatine isn’t a magic pill—but it’s as close to one as the research allows. Whether you’re trying to lift heavier, think clearer, or recover faster, creatine is a low-cost, well-researched, and widely available option to support your goals.

Just 3–5g daily, consistently, is enough to get the benefits. No loading required. No fancy blends needed.

Still have questions? Shoot us a message or stop into one of our Simple Plan locations. We’ve got creatine stocked—and more importantly, we’ll help you figure out if it’s the right fit for your goals. 💪

Ready to try creatine?

Our hCODE Creatine Monohydrate is tested for purity, flavorless, and blends easily into your favorite drinks or smoothies. Fast daily shipping for creatine at hcodesupplements.com.