Creatine has become a favourite supplement for both athletes and bodybuilders, but its benefits go far beyond gym performance. From supporting brain health to healthy ageing, creatine is now being recognised for its wider role in improving health and wellbeing.
In this article, we explore the key functions of creatine, the evidence behind its health benefits, recommended dosages, and how personalised testing can help you get the most out of it.
How Does Creatine Work?
Creatine is a compound that is naturally found in your muscles, where it plays an essential role in producing cellular energy. Your cells rely on a molecule called ATP (adenosine triphosphate) to power just about everything they do. It’s the body’s immediate energy source, but you burn through it quickly. During high-intensity exercise, your ATP supply runs low within seconds.
This is where creatine comes in. Inside your cells, creatine is stored in a form called phosphocreatine. When your ATP levels start to drop, phosphocreatine steps in and recycles ADP (a used-up version of ATP) back into fresh ATP. It’s like having a backup battery that recharges your main power supply almost instantly.
By increasing the amount of phosphocreatine in your muscles through supplementation, you give your body the tools to regenerate energy faster. This extra energy allows you to push harder during training, recover more quickly between sets, and ultimately build more strength and muscle over time.
Health Benefits of Creatine
1. Builds strength, power and muscle
Creatine helps you lift heavier, sprint faster and train harder. It’s one of the most researched supplements out there, and the results speak for themselves. Better strength, more power and gradual increases in lean muscle when used alongside resistance training. Whether you’re an athlete or just aiming to stay active and strong as you age, creatine supports your performance and recovery in a way few supplements can.
2. Boosts brain function
Creatine also plays a role in how your brain performs under pressure. Studies show it can support short-term memory, focus and mental energy, especially in stressful situations like sleep loss or mental fatigue. It’s particularly useful for people with lower natural creatine levels, including vegetarians and older adults.
3. Improves mood and mental health
Early research suggests creatine may help ease symptoms of depression, especially when used alongside treatments like therapy or medication. It’s not a magic fix, but it may offer extra support for mood, energy and emotional resilience. As our understanding of brain health grows, creatine is emerging as a safe way to give your mental wellbeing that extra push.
Recommended Dosage of Creatine
The most effective way to supplement creatine is as follows:
- Loading Phase: 20g daily, for the first 5 days
- Maintenance Phase: Minimum 5g daily thereafter
Should You Test Your Creatine Levels?
Not everyone responds to creatine in the same way. A small percentage of individuals are known as “non-responders”, meaning they may not benefit unless dosage or form is adjusted.
Our Creatinine Blood Test can identify how efficiently your body absorbs and uses creatine. With this insight, you can fine-tune your supplement intake and avoid unnecessary guesswork.
Book a Test with us to understand your body’s response and maximise the effectiveness of your routine.
Is Creatine Right For Me?
Whether you are:
- Training to improve strength
- Looking to protect your cognitive health
- Focused on ageing well
- Or managing recovery and stress
Creatine can support your physical and mental wellbeing. It is safe for long-term use, cost-effective, and backed by decades of research.
At The Livewell Syndicate, we help you understand how supplements like creatine can fit into your personalised strategy. From testing to premium supplements, we’ve got you covered.
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