You've probably heard the word "creatine" thrown around at the gym or in a conversation with friends, but what exactly is it, and should you be paying attention? Whether you're an athlete, an active adult, or simply someone looking to support your long-term health, creatine is worth understanding.

What is creatine?

Creatine is a naturally occurring compound found in your body, primarily stored in your muscles. It plays a key role in producing energy during short bursts of intense activity. Your body makes some creatine on its own, and you can also get it from dietary sources like red meat and fish. However, the amounts from food alone are often not enough to maximize your body's creatine stores, which is where supplementation comes in.

Is it safe?

Creatine is one of the most studied supplements in the world, and research supports its safety for healthy adults when used as directed. It is important to note that the supplement is not appropriate for everyone, especially those with chronic health conditions. Chronic kidney disease is one example of a health condition where creatine is not generally recommended. It's always wise to consult a healthcare practitioner before starting any new supplement, especially if you have existing health conditions or take medications.

How does it work?

Think of creatine as a quick-charge battery for your muscles. When you engage in high-intensity activities, like lifting weights, sprinting or even climbing stairs, creatine helps replenish your rapid energy stores, allowing you to perform better and recover more efficiently. Over time, this can support improvements in strength, muscle mass, and exercise performance. Best results are seen when creatine is combined with regular strength training and a balanced diet.

Creatine isn't just for athletes

Emerging research suggests that creatine may have benefits that extend well beyond the gym. Studies are exploring its potential role in supporting healthy aging and muscle preservation which is particularly important as we get older and naturally begin to lose muscle mass. For older adults, maintaining muscle is closely linked to independence, balance, and overall quality of life.

Some studies have found that creatine may also improve cognitive function. While this emerging research is exciting, it's important to note that clinical guidelines for these uses have not yet been established. Current research is promising, but more studies are needed before clear recommendations can be made.

"Creatine is a well-researched supplement, and the evidence continues to grow. What excites me most is its potential beyond athletic performance, including the maintenance of muscle mass to support healthy aging. That said, supplementation is never one-size-fits-all. I always recommend speaking with a dietitian to understand if it's the right fit for your individual health goals and lifestyle." - Avery Towle, Registered Dietitian, TELUS Health Care Centres

What about dosing?

The most commonly studied and recommended form is creatine monohydrate. Health Canada guidelines suggest a typical maintenance dose is around three to five grams per day. Researchers are exploring whether higher doses of creatine might offer additional health benefits, but we do not have enough evidence to recommend increasing doses beyond what is currently established. Some people start with a "loading phase" of higher doses for the first week to saturate muscle stores more quickly, though this isn't necessary for everyone. Staying well-hydrated is also important when supplementing with creatine.

The bottom line

Creatine is an evidence-backed supplement with a growing list of potential benefits from enhancing athletic performance to supporting healthy aging. Like any supplement, it works best as part of a balanced diet and consistent strength training routine, and the right approach depends on your individual health needs and goals.

Written by Lauren Renlund and Avery Towle, Registered Dietitians at the Edmonton TELUS Health Care Centre

* This article is for educational purposes only and does not substitute professional medical advice. While creatine is a licensed natural health product in Canada, individual health needs vary. Consult a healthcare practitioner before starting creatine supplementation, especially if you have kidney disease, take medications that affect kidney function, or are pregnant or breastfeeding.