Creatine: What is it Really and How to Best Help it Help You
When most people hear creatine, they think: gym bros, muscle shakes, and heavy weights. But here’s the surprise: creatine isn’t just for athletes. It’s a naturally occurring compound your body already makes, and it fuels every cell in your body, especially your brain.
In fact, creatine may be one of the most overlooked nutrients for mental clarity, mood regulation, and long-term brain health.
Let’s break it down.
What Is Creatine, Really?
Creatine is made from three amino acids (arginine, glycine, and methionine) and stored mostly in your muscles and brain. Its job? To recycle and regenerate ATP, your body’s energy currency.
That means creatine isn’t about “bulking up.” It’s about keeping your energy systems online so you can think, move, and focus.
Surprising Facts About Creatine
It fuels your brain as much as your muscles.
Your brain is an energy hog, using 20% of your body’s fuel at rest. Creatine helps neurons recharge quickly, which is why studies show it supports memory, problem-solving, and sharper focus.
It protects against cognitive decline.
Early research suggests creatine may slow the progression of neurological conditions like Parkinson’s and ALS by stabilizing energy in stressed brain cells.
It can lift your mood.
Creatine supplementation has been linked to reduced symptoms of depression, particularly in women. Why? Because brain energy metabolism and mood are deeply connected.
Vegetarians and vegans may benefit most.
Since creatine comes mostly from animal products, plant-based eaters often have lower baseline levels. Supplementing can have a bigger impact on their cognition and energy.
It’s not new — it’s ancient.
Your body makes creatine from the day you’re born. In fact, rare genetic deficiencies in creatine synthesis can cause serious developmental delays, proof of how vital it is.
It supports blood sugar balance.
Some studies show creatine can improve glucose tolerance and insulin sensitivity, making it a quiet ally for metabolic health.
Where to Find Creatine in Food
Creatine is naturally found in animal-based foods, especially:
Beef
Pork
Fish (herring, salmon, tuna, cod)
Poultry
A 1 lb serving of raw beef or salmon has about 1–2 grams of creatine.
Plant-based foods don’t contain creatine, but they do provide the building blocks (amino acids) your body uses to make it. These include:
Legumes (lentils, chickpeas, black beans)
Seeds and nuts (pumpkin, sesame, sunflower, walnuts)
Eggs and dairy (for vegetarians)
Leafy greens (spinach, kale, seaweed, for glycine support)
How to Incorporate Creatine
Through food: If you eat animal protein, aim to include creatine-rich foods like fish or lean red meat a few times a week.
Through supplementation: Creatine monohydrate is the most studied and effective form. Typical research-backed dose = 3–5 grams per day.
Timing matters less than consistency: Unlike caffeine, creatine isn’t a quick fix, it’s about building up stores in your muscles and brain over time.
Pair it with carbs: Eating creatine alongside carbohydrate-rich foods may improve uptake into muscle and brain cells.
Why Creatine Belongs in a Gut-Health Conversation
You might be wondering, what does creatine have to do with gut health?
A lot, actually. Your gut supplies the amino acids (glycine, arginine, methionine) that your body turns into creatine. If your digestion is compromised, your ability to make creatine is too. That means optimizing gut health isn’t just about bloating or digestion, it’s about fueling your brain and body at the deepest cellular level.
The Bottom Line
Creatine isn’t just for athletes. It’s for anyone who wants more clarity, better mood, steadier energy, and long-term brain protection. In a world where our attention is under siege, creatine may be one of the simplest ways to protect both body and mind.
Notes from Sara
Some studies have used 10 to 20 grams of creatine and found short term benefits for brain energy and cognition, especially in situations like sleep deprivation or cognitive stress.
Research on jet lag is limited, but creatine may help buffer brain energy when circadian rhythms are disrupted and could ease fatigue or afternoon crashes.
High doses can cause bloating or stomach upset if taken all at once, so splitting the dose helps.
Creatine is generally safe for people with healthy kidneys, but those with kidney concerns should seek medical guidance.
Short periods of higher dosing may be useful in specific situations, while 3 to 5 grams a day is the most studied and reliable option for ongoing support.
