Creatine has become one of the most widely discussed supplements in the world of fitness, health, and general wellbeing.
While it’s often associated with bodybuilders or competitive athletes, creatine is actually something most of us use every day without realising it.
Our bodies make it naturally, we get it through ordinary foods, and supplementing with it can offer benefits far beyond simply helping with a gym session.
Below, we explore why creatine matters, how to take it safely, and which foods naturally contain it.
What Is Creatine?
Creatine is a compound made from three amino acids, arginine, glycine, and methionine. It helps your muscles and brain produce energy quickly, especially during moments of high demand such as lifting something heavy, sprinting for the bus, or concentrating intensely on a complex task.
The body stores creatine in the muscles as phosphocreatine, which is used to regenerate ATP – our main energy source. This is why creatine is so popular for strength and performance, but it has much wider benefits too.
Why Consider Taking Creatine?
1. Improved Strength and Muscle Performance
Creatine can increase your ability to produce short bursts of power. Studies show it helps improve strength, speed and endurance during high-intensity exercise. This is why it’s loved by athletes, but even everyday gym-goers often notice the difference.
2. Supports Brain Health
Emerging research suggests creatine may help support cognitive performance, particularly during sleep deprivation or stressful mental tasks. The brain also relies heavily on ATP, so having more available energy can make a noticeable impact.
3. Helps Maintain Muscle as We Age
Creatine is increasingly recommended for older adults. It can support muscle retention, which helps maintain mobility, balance and quality of life as we get older.
4. May Aid Recovery
Some studies indicate creatine may reduce muscle soreness and inflammation after exercise, making it useful for both athletes and those who exercise lightly but regularly.
5. Safe and Well-Researched
Creatine monohydrate is one of the most-tested supplements on the planet. When used properly, it is generally considered safe for healthy adults.
How to Take Creatine Safely
Recommended Dose
Most people take 3–5g of creatine monohydrate per day.
This is enough to keep your muscles fully saturated over time without the need for a “loading phase”.
Loading Phase (Optional)
Some choose to load creatine to see quicker results:
20g per day split across 4 doses for 5–7 days,
followed by 3–5g per day thereafter.
This isn't essential, but some people find they experience the benefits faster.
When to Take It
The timing isn’t critical. You can take it:
in the morning,
with food,
after exercise,
or whenever suits your routine.
Taking creatine with a meal that contains carbohydrates or protein may help absorption.
How to Take It
Creatine monohydrate dissolves easily in:
water,
fruit juice,
a protein shake,
or yoghurt.
Choose a creatine monohydrate product, ideally with a simple ingredient list.
Who Should Avoid Creatine?
Creatine may not be suitable for people with certain pre-existing kidney conditions. Anyone with a medical condition or taking prescribed medication should speak to their GP or pharmacist before beginning supplementation.
Foods That Naturally Contain Creatine
Creatine is found mainly in animal-based foods, particularly meat and fish. Cooking can reduce the creatine content slightly, but they still provide a useful daily intake.
Here are the richest sources:
Beef
One of the best natural sources.
A typical 450g of raw beef contains roughly 1g of creatine.
Pork
Similar to beef, pork provides a steady supply of natural creatine.
Fish
Certain fish are especially rich, including:
Herring – one of the highest natural sources
Salmon
Tuna
Chicken and Turkey
These contain lower amounts than red meat, but still contribute to your daily intake.
Dairy and Eggs
These contain small amounts, but much less than meat and fish.
Plant Foods
Creatine is not naturally found in plant foods, which is why vegetarians and vegans often have lower baseline creatine levels and may benefit particularly from supplementation.
Should You Take a Creatine Supplement?
You may consider supplementation if you:
want more energy for workouts
want to build or maintain muscle
feel mentally drained or need help with focus
follow a vegetarian or vegan diet
are looking for a well-researched supplement to support healthy ageing
Most people find creatine simple, affordable, and easy to incorporate into their routine.
Final Thoughts
Creatine isn’t just for athletes, it’s a natural compound that plays a vital role in how we move, think and maintain strength. Whether you get it through food or choose to take a daily supplement, creatine can support your health in a wide range of helpful ways.
If you’re thinking of adding creatine to your routine, start with a low daily dose, drink plenty of water, and speak to a healthcare professional if you have any existing health concerns.