Creatine: Your New Training Partner
7/08/2025
Written by Emily Perkins
You’ve no doubt heard the buzz around Creatine by now, but what is it?
Creatine is a popular supplement known for boosting strength, power and muscle growth, and its benefits don’t stop there.
Here’s a closer look at some of the key benefits.
Muscle Performance: Creatine increases the water content within muscle cells. This cellular hydration can support recovery and potentially enhance muscle growth (hypertrophy) when combined with resistance training.
Bone Health: Emerging research suggests that creatine, especially when combined with resistance training, may help improve bone mineral density by supporting muscle strength.
Body Fat Reduction: By helping you build more lean muscle and perform better during workouts, creatine can play a role in improving overall body composition, supporting fat loss and increasing muscle definition over time.
Cognitive Function: Creatine plays a role in cellular energy production, not just in muscles, but in the brain as well. Some studies have found that creatine supplementation can improve memory, mental fatigue and cognitive performance, particularly in tasks requiring short-term memory or quick thinking.
Mood & Mental Health: Research suggests that creatine may have a gradual, cumulative impact on mood over time, potentially supporting emotional resilience and overall mental well-being. Regular supplementation has been shown to enhance brain energy metabolism, particularly in regions associated with mood regulation.
Who can benefit from taking creatine?
Creatine supplementation can benefit a wide range of individuals, particularly those aiming to improve strength, power, muscle growth, or high-intensity performance. It's commonly used by athletes, gym-goers and active individuals looking to get more out of their training sessions. Emerging research also suggests it may be helpful for older adults looking to preserve muscle mass and cognitive function, and even those managing certain health conditions related to muscle or neurological decline.
That said, while creatine is generally considered safe for most people, it’s always a good idea to consult a healthcare professional before starting any new supplement. They can help you determine if creatine aligns with your personal health profile, medications and specific goals.
How to take it?
The most typical way to consume creatine is to mix it with water or protein shakes. An average daily intake of 5 grams is a common guideline, but adjusting according to body weight can optimise effectiveness. The key is to be consistent and take it daily. Creatine is a versatile aid that supports physical performance, cognitive function and mental health, making it a valuable addition to your fitness routine.
For expert advice and more information, ask the knowledgeable team at Ivanhoe Health Store. They’re ready to help find what’s right for you.
