Top 5 Reasons Creatine Isn’t Just for Gym Bros

ByHuman Health Co.

If you’re a gym regular, chances are you’re already familiar with the benefits of creatine —and you probably have your daily scoop routine down to a science. But if that doesn’t sound like you, then this article might be exactly what you need.

Creatine isn’t just for lifters and fitness fanatics. It offers a wide range of health benefits for everyone—whether you’re hitting the gym or just hitting “next episode.” In fact, for those who are just starting to think about their health goals, creatine could be a simple first step in the right direction.

Science-Backed Supplement

Fun fact: Creatine is one of the few—maybe even the only—supplements out there that’s actually backed by a mountain of solid science. Most supplements? Not so lucky. Since supplements aren’t regulated by the FDA, companies can pretty much slap life-changing promises on the label without needing a shred of evidence1. Yeah… we’re not thrilled about that either.

But creatine? Creatine is the golden child. It’s been studied extensively, and the research consistently shows that it really does deliver health benefits. Science-approved and hype-deserved.

Cheerful woman in medical gloves giving a positive thumbs up gesture.

How Does Creatine Work?

Most of the creatine you consume heads straight to your skeletal muscles, where it’s transformed into a compound called phosphocreatine2 (a combo of creatine and phosphoric acid). This handy molecule plays a key role in producing adenosine triphosphate, or ATP—the main energy currency your cells use to get stuff done. The more you move, the more ATP your body needs, which is why creatine is especially helpful during exercise and physical activity.

1. Brain Health and Cognition

About 95% of the creatine you take gets shipped straight to your muscles—that’s the VIP destination. But the remaining 5%? It’s off to do some serious brain work3. And guess what? Your brain loves creatine.

There’s a growing body of research suggesting that creatine may support brain health in some pretty impressive ways. We’re talking potential benefits for conditions like mental and developmental disorders, epilepsy, sleep deprivation, and even memory4—across the board, from kids to older adults.

One placebo-controlled, randomized, double-blind study5 (aka the gold standard of research) found that creatine had a major impact on working memory, intelligence, and abstract reasoning. And just to make sure it wasn’t a fluke, another research group duplicated the study6 and got similar results. That’s science speak for: this might actually be the real deal.

Now, we don’t fully understand the biomechanics of how creatine gives your brain a boost—science is still working out the fine print. But we do know that creatine helps make cellular energy7, and your brain is one seriously energy-hungry organ. So the likely theory? Extra creatine = extra energy = a brain that performs better.

2. Muscle Health and Strength

There’s a reason gym junkies swear by creatine—because muscles love the stuff. Creatine is a natural energy source that helps your skeletal muscles flex, move, and keep pushing through reps without tapping out. It keeps your muscles fueled, especially during exercise, and even boosts anabolic hormones like insulin, human growth hormone (hGH), estrogen, and testosterone8—the dream team for growth and repair.

But wait, there’s more: creatine also plays muscle superhero by fighting off the villain known as myostatin9—a protein that exists solely to rain on your muscle-building parade. Creatine helps reverse the muscle atrophy myostatin causes and up-regulates Akirin-1/Mighty mRNA10 (aka, genes that shout “grow, muscles, grow!”).

Bottom line? Creatine and your muscles? Total besties.

3. Healthy Aging

Not sold on creatine yet? Maybe brainpower and biceps aren’t your jam—but odds are, aging well is something we all care about. And creatine might just be the low-key MVP in your healthy aging toolbox.

Sure, we’ve covered how creatine helps your muscles, but here’s the twist: muscle health is actually central to aging well11. Strong muscles do way more than help you lift things—they help protect against type 2 diabetes, Alzheimer’s (often dubbed “type 3 diabetes”), sarcopenia12 (aka muscle wasting), and they keep your strength and balance in check. And balance isn’t just for yoga—falls are the leading cause of injury and injury-related death in Americans 65 and up. Yeah, it’s a big deal.

But wait, there’s more: emerging research shows creatine may help reduce inflammation13—the common denominator behind almost every chronic condition out there. We’re talking hypertension, heart disease, arthritis, asthma, COPD, type 2 diabetes, and even some cancers.

So if you’re looking for a quiet hero to support your long game? Creatine’s already lacing up its cape.

4. Women’s Health

This one’s for the ladies. And when we say ladies, we mean all ladies—sedentary, athletic, pregnant, postmenopausal, stressed out, crushing life, or just surviving it. Creatine is practically begging to be your new supplement bestie.

Here’s why: women naturally have 70–80% lower creatine stores than men14. Unfair? Absolutely. But that’s exactly why creatine supplementation matters so much more for us.

Creatine helps your brain and your mood. Studies show it supports cell survival and boosts how your brain uses energy15—especially helpful when you’re multitasking, overthinking, and juggling five mental tabs at once (aka, Tuesday). Low brain creatine is linked to low mood and depression16, and creatine can help restore that balance.

More unfair news: women tend to lose bone mass earlier than men (rude). But creatine helps maintain muscle (especially when combined with resistance training)17, and strong muscles = stronger bones = lower risk of osteoporosis.

Still not convinced? Creatine supports placenta development during pregnancy18, reduces the risk of low birth weight19 and preterm delivery20, and may even ease cognitive and sleep struggles during your cycle.

There’s more, but this section’s getting long—so check out our full article21 on creatine’s benefits for women in the “Supporting Research” section below.

5. Increased Energy

By now, this one should be obvious—but just in case you missed it while marveling at creatine’s many talents: yes, creatine gives you more energy. Not in a jittery-caffeine-hit kind of way, but in a deep, cellular, let’s-get-stuff-done kind of way.

Here’s how: creatine helps your body make phosphocreatine—a high-energy compound found in your muscles and brain. This little molecule’s job? Regenerating ATP (aka adenosine triphosphate), the body’s main energy currency. More phosphocreatine = more ATP = more energy for your cells to do their thing. And since you are basically a big, beautifully complex bundle of cells, that means you get more energy, too.

creatine

Science: 1
Chronic fatigue: 0

Buyer Beware

Here’s the dark side of the supplement world: they know exactly how to play their customers like a fiddle. Cue the dramatic marketing—“ultra-pure,” “supercharged,” “next-gen creatine that’s better than all the rest!” Yeah… no. When you see that kind of hype, do yourself a favor and run for the hills (or at least scroll away).

The truth? The best, most well-researched form of creatine is the humble, no-frills creatine monohydrate. That’s it. No sparkles, no secret sauce—just the good stuff. It’s safe, effective, and sold in bulk by plenty of companies, which means it’s also one of the most affordable daily supplements you can take.

Don’t fall for the “premium blend” gimmicks. Most of those extra ingredients are just filler—expensive, unnecessary fluff that doesn’t do a thing for your gains, your brain, or your bank account.

Oh, and in case you’re thinking, “Well, I’ll just get my creatine from food,” let’s talk numbers. You’d need to eat about 2 pounds of steak or salmon or 7.5 pounds of chicken every single day to hit the recommended 5 grams of creatine. That’s not a diet—that’s a full-time job.

Creatine Isn’t Just for Gym Bros

So, there ya have it. Young or old, male or female, pregnant, sedentary, jacked, or somewhere in between—creatine is a smart, science-backed addition to your daily supplement squad. Taken consistently at the recommended dose, it supports brain health, muscle health, aging, women’s health, and boosts overall energy levels.

Honestly… what more could you want from one tiny scoop of powder? It’s like the overachiever of the supplement world—and we’re here for it.

Supporting Research

  1. U.S. Department of Health and Human Services. (n.d.). Using dietary supplements wisely. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/using-dietary-supplements-wisely#:~:text=Strong%20evidence%20to%20back%20up,definite%20conclusions%20to%20be%20reached. ↩︎
  2. Cleveland Clinic Medical. (2025, March 19). Creatine. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/17674-creatine ↩︎
  3. Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590. ↩︎
  4. Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287. ↩︎
  5. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485. ↩︎
  6. Sandkühler, J.F., Kersting, X., Faust, A. et al. The effects of creatine supplementation on cognitive performance—a randomised controlled study. BMC Med 21, 440 (2023). https://doi.org/10.1186/s12916-023-03146-5 ↩︎
  7. Turner CE, Byblow WD, Gant N. Creatine supplementation enhances corticomotor excitability and cognitive performance during oxygen deprivation. J Neurosci. 2015 Jan 28;35(4):1773-80. doi: 10.1523/JNEUROSCI.3113-14.2015. PMID: 25632150; PMCID: PMC6795258. ↩︎
  8. Mobley, C.B., Fox, C.D., Ferguson, B.S. et al. L-leucine, beta-hydroxy-beta-methylbutyric acid (HMB) and creatine monohydrate prevent myostatin-induced Akirin-1/Mighty mRNA down-regulation and myotube atrophy. J Int Soc Sports Nutr 11, 38 (2014). https://doi.org/10.1186/1550-2783-11-38 ↩︎
  9. MacKenzie MG, Hamilton DL, Pepin M, Patton A, Baar K: Inhibition of myostatin signaling through Notch activation following acute resistance exercise. PLoS One. 2013, 8 (7): e68743- ↩︎
  10. Marshall A, Salerno MS, Thomas M, Davies T, Berry C, Dyer K, Bracegirdle J, Watson T, Dziadek M, Kambadur R, Bower R, Sharma M: Mighty is a novel promyogenic factor in skeletal myogenesis. Exp Cell Res. 2008, 314 (5): 1013-1029. ↩︎
  11. Candow D.G., Chilibeck P.D., Forbes S.C. Creatine supplementation and aging musculoskeletal health. Endocrine. 2014;45:354–361. doi: 10.1007/s12020-013-0070-4. ↩︎
  12. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. doi: 10.3390/jcm8040488. PMID: 30978926; PMCID: PMC6518405. ↩︎
  13. Cordingley DM, Cornish SM, Candow DG. Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review. Nutrients. 2022 Jan 27;14(3):544. doi: 10.3390/nu14030544. PMID: 35276903; PMCID: PMC8839648. ↩︎
  14. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021; 13(3):877. https://doi.org/10.3390/nu13030877 ↩︎
  15. Allen, P.J.; D’Anci, K.E.; Kanarek, R.B.; Renshaw, P.F. Chronic creatine supplementation alters depression-like behavior in rodents in a sex-dependent manner. Neuropsychopharmacology 2010, 35, 534–546. ↩︎
  16. Kondo, D.G.; Sung, Y.H.; Hellem, T.L.; Fiedler, K.K.; Shi, X.; Jeong, E.K.; Renshaw, P.F. Open-label adjunctive creatine for female adolescents with SSRI-resistant major depressive disorder: A 31-phosphorus magnetic resonance spectroscopy study. J. Affect. Disord. 2011, 135, 354–361. ↩︎
  17. Collins, B.C.; Laakkonen, E.K.; Lowe, D.A. Aging of the musculoskeletal system: How the loss of estrogen impacts muscle strength. Bone 2019, 123, 137–144. ↩︎
  18. Ellery, S.J.; LaRosa, D.A.; Kett, M.M.; Della Gatta, P.A.; Snow, R.J.; Walker, D.W.; Dickinson, H. Maternal creatine homeostasis is altered during gestation in the spiny mouse: Is this a metabolic adaptation to pregnancy? BMC Pregnancy Childbirth 2015, 15, 92. ↩︎
  19. Muccini, A.M.; Tran, N.T.; de Guingand, D.L.; Philip, M.; Della Gatta, P.A.; Galinsky, R.; Sherman, L.S.; Kelleher, M.A.; Palmer, K.R.; Berry, M.J.; et al. Creatine Metabolism in Female Reproduction, Pregnancy and Newborn Health. Nutrients 2021, 13, 490. ↩︎
  20. Dickinson, H.; Ellery, S.; Ireland, Z.; LaRosa, D.; Snow, R.; Walker, D.W. Creatine supplementation during pregnancy: Summary of experimental studies suggesting a treatment to improve fetal and neonatal morbidity and reduce mortality in high-risk human pregnancy. BMC Pregnancy Childbirth 2014, 14, 150. ↩︎
  21. Human Health Co. (2025f, April 28). Why women need creatine more than men. the secret to Better Health. Human Health Co. – Educating and empowering people to take control of their health. https://humanhealthco.com/why-women-need-creatine-more-than-men-the-secret-to-better-health/ ↩︎

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