Apart from being one of the most studied supplements around, creatine is one of the cleanest, too. Sally-Ann Creed’s Pure Creatine Monohydrate is 99.5% pure, meaning you get all the benefits of creatine at a reasonable price!

Creatine occurs naturally in our body. Humans both create it in our body and obtain it through diet. Synthesised in the body from amino acids arginine, glycine and methionine (11)(1), creatine is created mainly in the kidneys, pancreas and the liver at a rate of around 1g a day. It is stored in tissues where there is a high need for energy such as the muscles, cells and brain. Because creatine has such an important role in energy production, 95% is stored in skeletal muscle (1)(2). In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine.

Creatine from your diet

Creatine is naturally found in animal-based foods, especially red meat, fish and to a lesser extent in poultry. Plant-based foods contain virtually no creatine, which is why vegetarians and vegans generally have lower creatine levels. At Sally-Ann Creed, we always advocate a food-first approach, however, in the case of creatine, supplementation may be more beneficial. For example, 100g of raw beef contains approximately 0.9-1g of creatine, raw pork provides around 0.6-0.9g, and 100g raw chicken about 0.4g per 100g. Cooking causes some loss of creatine, as it can degrade to creatinine (a less active compound) and boiling, frying or grilling can reduce creatine content by up to 30% depending on the cooking time and method (1)(10).

For women: Creatine is often stereotyped as a supplement for male bodybuilders, but in reality it can be highly beneficial for women’s health. Unfortunately, women have been underrepresented in creatine research historically. That is rapidly changing as scientists recognise that women’s physiology—including hormonal fluctuations across their lifespan—actually can influence how creatine works. Women naturally have lower muscle creatine levels than men, by as much as 70-80%, due to differences in muscle mass, hormone levels and dietary intake(1)(5). Oestrogen and progesterone, which fluctuate across the menstrual cycle, may also influence creatine metabolism and utilisation. Research suggests that during high-hormone phases, such as the luteal phase, women may experience greater fatigue, reduced exercise performance and increased perceived exertion. (1) Creatine supplementation during these phases may help by enhancing cellular energy availability and supporting neuromuscular function.

For your brain: One of the more exciting recent frontiers in creatine research involves the brain. Our brains, much like our muscles, use creatine to recycle energy. Neurons have a constant high demand for ATP, and creatine in the brain can help maintain energy levels, especially under stress or fatigue. Supplementation has also been proposed to mitigate muscle wasting (sarcopenia) and support neurodegenerative diseases such as parkinsons and Huntingtons (1). In fact, researchers have found a specific type of creatine kinase (an enzyme involved in energy metabolism) present in the brain, which highlights its importance in brain function.This has led scientists to investigate creatine’s potential to improve cognitive function and “mental energy.” The findings so far are promising: creatine may actually support various aspects of brain health, from improving memory and mental clarity to possibly helping mood and neurological conditions.

For sport: More than 500 controlled trials converge on one conclusion: creatine is the most effective legal ergogenic aid for short-duration, maximal-intensity exercise. One of the first studies was done in 1992, when Harris et al, It is well established that creatine supplementation particularly when combined with exercise training, for its ability to enhance muscle performance. It is the most widely used ergonomic aid in sports. This includes improvements in muscle strength, power and the capacity for repeated sprints (1) (6).  

Several studies have shown that taking creatine supplements can help improve brain-related functions like memory, attention and mental fatigue. These benefits are especially noticeable when the brain is under pressure, for example, during periods of intense mental or physical stress. Creatine helps by boosting the energy available to brain cells, allowing them to function more efficiently.

This means creatine may not only be useful for certain medical conditions, but also in healthy individuals who simply want to support or maintain sharp cognitive performance (1). Several studies indicate that creatine supplementation can reduce mental fatigue and improve cognitive performance, particularly in situations where the brain’s energy supply might be challenged. For instance, research has shown that when people are sleep-deprived, stressed or performing prolonged mentally demanding tasks, those taking creatine often perform better on memory and intelligence tests than those who don’t (16). 

In that analysis, creatine had a notable positive effect on short-term memory and processing speed, and interestingly, some subgroup results suggested the cognitive boost was especially evident in women and in individuals under high stress or with mild cognitive impairment. 

Brain health and aging is another area of interest. Because brain energy metabolism tends to decline with age, creatine has been studied as a supplement to support healthy brain aging. Some research indicates creatine could help protect neurons and support cognitive function in older adults, potentially delaying cognitive decline. It’s also being explored in neurodegenerative diseases like Parkinson’s and Alzheimer’s, though results there have been mixed and research is ongoing. In Huntington’s disease, creatine supplementation (8g/day for 16 weeks) was linked to reduced oxidative DNA damage, although not all studies have shown it slows disease progression. Similarly, while some Parkinson’s patients needed less dopaminergic medication with creatine, long-term benefits remain unconfirmed. (1) Even if creatine is not a cure for these conditions, its role in cellular energy suggests it might be one piece of a larger puzzle in maintaining brain health. At minimum, ensuring adequate creatine (through diet or supplementation) may help the brain operate at its best, much like it helps muscles work optimally. 

Another intriguing area of study is creatine’s effect on mood and depression. A growing body of evidence ,from animal models to human clinical trials, suggests creatine has antidepressant potential, particularly as an adjunct to standard treatments. The explanation circles back to energy. Depression has been linked to impaired energy metabolism in the brain. Creatine, by bolstering the brain’s energy supply, might help antidepressant medications work better or yield faster improvements in mood. In fact, a notable study in South Korea found that women with major depression who added creatine (5 grams/day) to their antidepressant medication experienced quicker and more robust improvement in symptoms than those on medication alone

Other small trials and case studies have similarly reported mood improvements with creatine, and ongoing research is examining its role in conditions like post-concussion syndrome, anxiety, and trauma recovery. While it’s not ready to be a standalone treatment for these conditions, creatine shows potential as a safe add-on strategy for brain health and resilience. (17) (18).

Meta-analytic gains men can expect when adding 3–5 g/day creatine to a standard resistance-training plan

Recovery: Creatine speeds up ATP regeneration, allowing faster recovery between sets and sessions. It may also:

• Reduce muscle inflammation (lower CRP, creatine kinase)
• Decrease muscle soreness (DOMS)
• Accelerate return to peak force

Now where is the science to back this up? A 2022, systematic review of 23 trials found that men taking creatine had markedly lower post-workout muscle-damage markers (CK, LDH, myoglobin) and recovered peak force faster than placebo (21).

“Males who consumed creatine combined with resistance training significantly increased both upper and lower-body strength”– Nutrients 2024

Bone: This is especially relevant for ageing men, as bone mineral density (BMD) naturally declines with age, increasing the risk of fractures and osteoporosis.

Creatine may help bone health through two main mechanisms:

1. Indirectly via muscle strength: Stronger muscles improve bone-loading during resistance exercises, which stimulates bone formation and slows loss.
2. Directly through cellular energy and bone turnover: Osteoblasts (bone-building cells) rely on ATP for bone matrix production. By supporting ATP regeneration, creatine may enhance their function and promote bone formation (20).