Creatine: Why We Should Take It – and the Everyday Foods That Contain It

Discover why creatine is beneficial for strength, brain health and healthy ageing, how to take it safely, and which everyday foods naturally contain it. Perfect guide for boosting wellbeing.

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.

The Benefits of Magnesium in Your Diet

Magnesium might not get the same spotlight as vitamins like C or D, but this powerful mineral plays a crucial role in keeping our bodies running smoothly. 

Found in every cell of the body, magnesium supports everything from muscle function to mental wellbeing. Yet, research suggests many people in the UK aren’t getting enough from their diet.

Why Magnesium Matters

Magnesium is involved in over 300 biochemical reactions in the human body. Without it, processes such as energy production, nerve signalling, and muscle contractions can’t function properly. It also plays a role in regulating blood pressure, maintaining a steady heartbeat, and supporting bone health.

Key Benefits of Magnesium

1. Supports Muscle and Nerve Function

Magnesium helps muscles contract and relax, reducing the risk of cramps, stiffness, and spasms. It also aids the nervous system in transmitting messages effectively, which is essential for movement, reflexes, and coordination.

2. Promotes Energy Production

Feeling sluggish? Magnesium is a cofactor in the enzymes that convert food into energy, helping combat fatigue and keep you feeling energised throughout the day.

3. Boosts Bone Health

Around 60% of the body’s magnesium is stored in the bones. Alongside calcium and vitamin D, it contributes to bone density and strength, helping to reduce the risk of osteoporosis.

4. Aids Heart Health

Magnesium helps regulate heart rhythm, supports healthy blood pressure, and can lower the risk of cardiovascular disease. Studies have linked higher magnesium intake with reduced rates of heart problems.

5. Supports Mental Wellbeing

Magnesium has a calming effect on the brain and nervous system. It can help regulate mood, ease anxiety, and improve sleep quality by supporting the production of melatonin and serotonin.

6. Helps Regulate Blood Sugar

Magnesium plays a role in how the body processes glucose. Adequate intake can help improve insulin sensitivity, reducing the risk of type 2 diabetes.

Signs You May Not Be Getting Enough

Magnesium deficiency can lead to symptoms such as:

Muscle cramps or twitches

Fatigue or weakness

Loss of appetite

Headaches

Numbness or tingling in the hands and feet

If you suspect a deficiency, it’s worth speaking to your GP, as low magnesium can also be a sign of underlying health issues.

Best Food Sources of Magnesium

You can get magnesium from a variety of foods, including:

Nuts and seeds – almonds, cashews, pumpkin seeds, sunflower seeds

Leafy greens – spinach, kale, Swiss chard

Whole grains – brown rice, quinoa, oats

Legumes – lentils, chickpeas, black beans

Fish – mackerel, salmon, tuna

Dark chocolate – opt for 70% cocoa or higher for a healthy magnesium boost

Should You Take a Supplement?

Most people can meet their magnesium needs through a balanced diet, but supplements are available for those who struggle to get enough, especially people with certain health conditions, gastrointestinal issues, or those taking medications that deplete magnesium. 

Always check with your doctor before starting any supplement.

Bottom Line:

Magnesium is a true multitasker in the body, helping with energy, mood, heart health, bone strength, and much more. Making sure your diet is rich in magnesium-packed foods can have lasting benefits for your health and wellbeing.

Why It's Better to Use Turmeric Powder in Food and Drink Rather Than Tablets or Capsules

Turmeric has been used for centuries in traditional cooking and medicine, particularly in South Asian cultures. 

In recent years, it has become a staple in health and wellness trends across the globe. 

While supplements in tablet or capsule form are widely available and often marketed as a convenient way to harness turmeric’s benefits, incorporating turmeric powder into your daily diet through food and drink may actually be the superior choice. Here's why.

1. Better Bioavailability with Food

One of the main concerns with turmeric, particularly its active compound curcumin, is bioavailability — in other words, how well your body can absorb and use it. Curcumin is notoriously difficult to absorb on its own. However, when consumed with certain foods, particularly those containing fats and black pepper, its absorption is significantly increased.

Adding turmeric powder to curries, soups, teas, or golden milk, especially with a pinch of black pepper and a source of fat like coconut milk, creates the perfect environment for curcumin to do its work. Supplements don’t always contain these co-factors unless they're specially formulated, and even then, they may not be as effective as food-based intake.

2. Whole Food Synergy

Turmeric powder contains more than just curcumin. It includes a range of other beneficial compounds such as turmerones, which also contribute to its anti-inflammatory and antioxidant properties. When you consume turmeric as part of a meal, you’re getting the full spectrum of its natural components working together — a phenomenon known as “whole food synergy.”

In contrast, many supplements isolate curcumin alone, missing out on these additional benefits.

3. Aromatic and Culinary Delight

Let’s not forget — turmeric is a spice! Its earthy, warm flavour and vibrant golden hue can elevate the colour and taste of a wide variety of dishes. From classic curries and lentil dahls to trendy turmeric lattes and smoothies, the culinary possibilities are endless. Taking a pill with a glass of water simply doesn’t offer the same pleasure or creativity in the kitchen.

4. More Economical and Sustainable

Buying turmeric powder in bulk is often far more cost-effective than purchasing high-strength supplements. A little goes a long way, especially if you’re cooking regularly. Plus, choosing powder over plastic-packaged capsules helps reduce waste and is a more environmentally friendly option.

5. Avoiding Additives and Fillers

Many commercial turmeric supplements contain binders, preservatives, or fillers — ingredients that don’t contribute to your wellbeing. When you buy pure turmeric powder, especially organic varieties, you know exactly what you're getting: ground turmeric root, and nothing more.

6. Supports a Healthy Relationship with Food

Using turmeric in cooking encourages a more mindful and holistic approach to health. It allows you to enjoy nourishing meals, connect with cultural traditions, and take pleasure in the act of preparing food — something a supplement can’t replicate.

While turmeric capsules may have a place in certain therapeutic contexts or for individuals with specific medical needs, for most people, using turmeric powder in food and drink is the better route. Not only is it more bioavailable when consumed with the right ingredients, but it’s also tastier, more versatile, cost-effective, and aligned with a whole-foods approach to wellness.

So, the next time you’re tempted to pop a turmeric pill, why not whip up a warming cup of golden milk or add a spoonful of turmeric to your favourite stew?

The Benefits of Using CoQ10 for Health and Wellbeing

In recent years, Coenzyme Q10 (CoQ10) has gained significant attention in the health and wellness community. As a naturally occurring antioxidant in the body, CoQ10 plays a vital role in energy production and protecting cells from oxidative damage. 

But why should you consider incorporating CoQ10 into your daily routine? Here, we’ll explore the key benefits of CoQ10 and how it supports overall health.

1. Boosts Energy Levels

CoQ10 is essential for the production of adenosine triphosphate (ATP), the molecule responsible for cellular energy. ATP powers the basic functions of our cells, and by supporting its production, CoQ10 helps improve energy levels, particularly in organs with high energy demands like the heart, kidneys, and muscles. Those who experience fatigue or reduced stamina may find CoQ10 supplements beneficial in revitalising their energy levels.

2. Promotes Heart Health

One of the most well-researched benefits of CoQ10 is its positive impact on cardiovascular health. The heart is a highly active organ, requiring vast amounts of energy to function effectively. CoQ10 has been shown to improve heart muscle strength, reduce oxidative damage, and support overall heart function. Studies suggest that CoQ10 may also help lower blood pressure and reduce the risk of heart failure in some individuals.

3. Reduces the Effects of Ageing

As we age, our body’s natural levels of CoQ10 decline, which can contribute to the ageing process. By replenishing these levels through supplementation, CoQ10 may help slow down some of the signs of ageing. Its potent antioxidant properties combat free radicals, which can cause cellular damage and contribute to wrinkles, fine lines, and reduced skin elasticity. This has led to CoQ10 being a popular ingredient in many skincare products aimed at anti-ageing.

4. Supports Cognitive Function

The brain, much like the heart, requires a significant amount of energy to function at its best. CoQ10 helps maintain the energy balance in brain cells, supporting cognitive functions like memory, concentration, and mental clarity. Emerging research suggests that CoQ10 may even help in protecting the brain against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, by reducing oxidative stress.

5. Improves Exercise Performance

For those looking to enhance their athletic performance, CoQ10 could be a useful supplement. Studies have found that CoQ10 may improve exercise endurance and reduce muscle fatigue by enhancing the body’s energy production and protecting against exercise-induced oxidative stress. Athletes and active individuals may notice improved recovery times and better stamina when using CoQ10 regularly. There's also evidence that CoQ10 can help in reducing pain. I was recommended to take it for sciatic pain and the difference it made to my condition was nothing short of remarkable and very rapid. 

6. Supports Healthy Blood Sugar Levels

Some research has shown that CoQ10 may be beneficial for individuals managing type 2 diabetes. It appears to help regulate blood sugar levels by improving mitochondrial function, which in turn enhances insulin sensitivity. Though more research is needed, preliminary studies suggest that CoQ10 supplementation may help reduce the complications associated with diabetes.

7. Aids Fertility

For both men and women, CoQ10 may support fertility by improving the quality of eggs and sperm. In women, CoQ10’s ability to support energy production in cells helps maintain the health of eggs, particularly as they age. For men, CoQ10 has been linked to improved sperm count and motility, making it a potential aid for couples facing fertility challenges.

8. Acts as a Powerful Antioxidant

CoQ10 is a powerful antioxidant that helps neutralise harmful free radicals in the body, reducing oxidative stress. Oxidative stress can lead to chronic inflammation and has been linked to various health conditions, including heart disease, cancer, and autoimmune disorders. By reducing oxidative damage, CoQ10 helps protect cells and supports overall health.

Conclusion

CoQ10 offers a wide range of health benefits, from boosting energy levels and supporting heart health to improving exercise performance and reducing the effects of ageing. Whether you’re looking to enhance your overall wellbeing or address specific health concerns, CoQ10 can be a valuable addition to your health regimen. As always, it’s important to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medication.

If you’re looking to improve your energy, protect your cells from oxidative stress, and promote long-term health, CoQ10 might just be the supplement you’ve been searching for.

Bring Back Your Glow with Gold Collagen Supplements

Did you can drink your way to a younger-looking skin while boosting your new season immunity?

It's true! revolutionary assistance to help you combat ageing skin is here. Nourishing your skin from within is the way of maintaining  youthful health and vitality. Gold Collagen is a  drinkable, anti-ageing supplement that targets your skin concerns from the inside out.

An award-winning supplement, Gold Collagen blends collagen with antioxidants, active ingredients, vitamins and minerals to replenish skin and revive youthfulness. Inspired by oriental beauty rituals, Gold Collagen is a holistic and delicious elixir of health and wellbeing with world-class, nutrient rich formulas scientifically developed and clinically tested.

Perfect for both men and women, Gold Collagen  liquid supplement is available in three formulas targeting specific areas for different types of individuals and needs.

Pure Gold Collagen

Perfect to tackle early signs of ageing, the Pure Gold Collagen range is ideal for men and women over 25 years of age. Just one shot a day of this liquid gold can help in promoting younger looking, healthy, radiant skin, strong and shiny hair and nails whilst supporting immunity.

Gold Collagen Forte

Specifically formulated for women over 40, this range is boosted with antioxidants, evening primrose oil, hyaluronic acid amongst other active nutrients. The perfect collagen anti-ageing recipe, it helps fight visible signs of ageing, reducing the appearance of wrinkles and pigmentation while supporting immunity and hormonal activity.

Active Gold Collagen

For men and women with busy and sporty lifestyles, the Active Gold Collagen is specifically developed to support joints, muscles, hair growth while providing you with your daily boost of energy. Additional benefits also include reduced fatigue levels, younger looking skin and better immunity.

Gold Collagen provides the vital nutrients that your body needs to accelerate hair and nail growth and make your skin glow naturally. For effective results, it is recommended to drink one bottle of Gold Collagen daily for three months on an empty stomach for best absorption.

The range is available for purchase via www.beautyethic.com and leading pharmacies in the region. 

https://www.instagram.com/goldcollagenuae/

SCI-MX has a wide range of premium quality nutritional supplements

UK-based SCI-MX offers a wide range of premium quality nutrition supplements at affordable prices.

SCI-MX was launched back in 2007 to help nurture, support and inspire sportsmanship in everyone. 

Based on their latest research, the products are developed in-house by its team of fully-qualified nutritionists.

SCI-MX focus on three aspects: Developing sports performance, enhancing physical appearance, and positively aiding health and well-being.

SCI-MX has a whole range of protein powders including diet protein:

Diet protein

Diet Protein (£39.99): https://sci-mx.co.uk/collections/protein-powders/products/diet-protein-1

 22g protein per serving

110 calories per serving

Low sugar

Unique blend of vitamins and minerals.

Balanced nutrition

With Green Tea, CLA and L-Carnitine

This is a diet-targeted lean protein shake formulated with added vitamins and minerals for many health benefits. The Diet Protein has the ideal balance of protein, fat, and carbs for people on a calorie-restricted diet and a health exercise regime. Available in strawberry and chocolate 

Diet Shake Meal Replacement

Diet Shake Meal Replacement (£29.99): https://sci-mx.co.uk/products/diet-shake-meal-replacement?_pos=1&_sid=4948de201&_ss=r 

25g protein per serving 

204 calories per serving 

Supports weight loss by replacing higher calorie meals 

Nutritionally balanced formula for weight loss

Provides 24 essential micronutrients 

High in Calcium and Zinc 

The Nutritionally balanced, high protein meal replacement shake is designed to contribute to weight loss and contains 25g protein, only 203 calories per serving and 24 essential micronutrients. Available in three delicious flavours: chocolate, vanilla and strawberry. 

Incidentally, one key point you should remember is not only do they work well, they also taste exceptionally good, too and so are very pleasant to use.

HUX is a new, natural health supplement brand

HUX  is a stunning and new natural health supplement brand with a heck of a lot to offer to the health aware consumer.  Because it has something for everyone.

Having had COVID several time, my wife and I were diagnosed with long COVID. This left us with varying degrees of brain fog, poor focus and low energy.

HUX Nootropics are designed to help sharpen your focus, help increase energy levels plus help improve your brain health.

There's also HUX Sleep which are designed to help lowered anxiety levels and help reduce inflammation and help you receive good, restorative sleep.

There's also HUX Beauty capsules, which helps give you thicker hair, tougher more resilient nails, plus skin that is more radiant. 

Do you suffer from hydration issues, including cramps? I do. And I regularly use effervescing hydration tablets.

Some of them taste unpleasant, to be honest. Being reminiscent of citrus toilet blocks. But then! Then I discovered HUX effervescing hydration tablets.

I have tried HUX Watermelon flavour and HUX Ginger and Lemongrass flavour. Not only do they help me with my hydration and cramp issues, they also taste amazing, too. In fact, they taste so good that if you didn't know they were hydration tablets you would presume they were "just" refreshing drink tablets! 

HUX products are great and they actually work, too.

Other products are available, including Superfood Blends (another great tasting product that works really well, too.) 

To learn more and to place your orders please visit them at https://huxhealth.com