Power Up Mind & Muscle: The Dual Benefits of Creatine Supplementation

Creatine is a naturally occurring compound found in muscle and brain cells. It’s made from the amino acids—arginine, glycine, and methionine—and plays a key role in producing ATP (adenosine triphosphate), the energy currency our body uses for cellular functions.

The body makes creatine on its own and we can get some from foods like red meat and fish, however supplementing with creatine significantly boost muscle stores and research shows it has brain boosting properties too!

💪 Benefits of Creatine Supplementation:

• Increase Muscle Mass: Creatine helps muscles retain water and supports protein synthesis, leading to bigger, fuller muscles as well as helping muscles work harder and longer.

• Boost Strength and Power: It enhances performance in high-intensity, short-duration activities like weightlifting, sprinting, and HIIT.

• Aids in recovery: Can reduce muscle damage and inflammation after helping you bounce back faster between workouts.

• Supports brain health: May improve cognitive function and protect against neurological diseases like depression, dementia, and traumatic brain injury, though more research is needed.

• Mental clarity and reduced fatigue: It may help reduce mental fog and fatigue, making it easier to stay sharp during long workdays or intense study sessions. It may also protect against cognitive decline, especially under stress or sleep deprivation.

• May benefit aging: Some studies suggest creatine could help maintain muscle and brain function in older adults reducing the risk of falls and frailty.

🥄 How to Use Creatine

• Dosage: 3–5 grams per day of creatine monohydrate is safe and effective.

• Timing: Consistency matters more than timing. Take it daily with food or mixed in liquid.

• Form: Creatine monohydrate is the most studied and recommended form.

⚠️ Safety, Potential Risks and Side Effects

Creatine supplementation has been well researched.  30+ years ago I completed my master’s in clinical nutrition and wrote a final thesis on creatine supplementation for improving muscle mass and sports performance. Today creatine has decades more of research for both muscle and brain health and is regarded as generally safe for healthy individuals when taken at recommended doses.  Long-term studies show also show no serious adverse effects in healthy populations. Possible side effects and populations that should be cautious or avoid include:

• Water retention and bloating: Common when starting supplementation.

• Digestive issues: Some users report stomach discomfort or cramping.

• Not suitable for everyone: People with liver or kidney disease should consult a doctor before use.

• Kidney stress: High doses may elevate markers in the kidneys, especially in those with pre-existing conditions.

  
  

As always, consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions.

💊Supplementing Creatine

If you’re ready to give it a try, Thorne’s Creatine Powder is my recommendation for clients. Thorne is a trusted name in the supplement world, known for its clean, science-backed formulations.

Their Creatine Powder stands out for a few key reasons:

• Pure Creatine Monohydrate: The most studied and effective form, with no fillers or additives.

• NSF Certified for Sport®: Tested for over 200 banned substances, making it safe for competitive athletes.

• Micronized for Better Absorption: Mixes easily in water or shakes without clumping.

• Available in multiple flavors: Unflavored, Strawberry, Pineapple Orange, Unflavored travel packets and new to Thorne Creatine+BCAA's combination.

Contact me for a discount on Thorne products.

🧠 Final Thoughts

Creatine is no longer just a supplement for strength—it’s a cognitive ally. Whether you’re a student, a busy professional, a fitness enthusiast or simply looking to stay mentally and physically sharp as you age, creatine offers a simple, well-researched way to support brain and muscular health. It’s one of the most versatile tools in our wellness arsenal.

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.