Once the domain of protein-shaker-carrying 20-somethings in compression shirts, creatine is now having a glow-up.
It’s popping up in Suburban mom chats, executive wellness Slack groups, and yes—even in the homes of postmenopausal women, seniors, and sleep-deprived professionals just trying to remember where they put their car keys.
Because it turns out creatine is no longer just about bigger biceps—it might also help with:
- Brain function
- Bone health
- Depression and anxiety symptoms
- And even sleep
Sound like a miracle powder? Not quite. But it’s real science, and it might just belong in your drawer next to the turmeric and magnesium.
What Is Creatine?
Your body already makes creatine—about 1 to 3 grams per day, says Dr. Darren Candow, director of the Aging Muscle and Bone Health Lab at the University of Regina .
You also get creatine from meat and seafood—about 2 grams per pound of meat, which means unless you’re eating a full ribeye daily, you’re probably not maxing out.
Vegetarians? Even more likely to run low.
And that’s where supplements come in.
What Creatine
Actually Does
Let’s bust a myth: creatine doesn’t build muscle directly. What it does is fuel your muscles to push harder—like squeezing out an extra 10–15% effort. More reps = better workouts = more strength over time .
But beyond the gym?
“Creatine is an energy supplement,” says Dr. Jeffrey Stout, professor of kinesiology at University of Central Florida .
It helps support brain energy metabolism, which could explain the early research on:
- Improved memory and cognition
- Less fatigue from sleep loss
- Jet lag recovery
Yes, jet lag. (Smith-Ryan from UNC takes 10 grams daily and ups it when she travels—creatine carry-on, anyone?)
Who Might Benefit the Most?
🧍 Women
Women naturally produce 20–30% less creatine than men, says Dr. Abbie Smith-Ryan, professor of exercise physiology at UNC Chapel Hill .
In postmenopausal women, creatine (with resistance training) may help slow bone density loss.
👴 Seniors
Creatine improves muscle mass, strength, and balance—especially important for older adults who may be losing these year by year.
Bonus: Studies suggest cognitive benefits in seniors, and maybe even mood regulation.
🧑💼 Professionals
Creatine can support memory, energy, and focus in those suffering from sleep debt, burnout, or high cognitive load.
In other words, the executive brain might benefit just as much as the biceps.
What About Side Effects?
- Bloating or water retention (especially with large “loading” doses)
- Occasional GI discomfort (ease in gradually)
- Otherwise? Minimal and mild, according to researchers
Even Dr. Eric Topol—a well-known supplement skeptic and author of Super Agers—admits that if he had to choose one supplement to consider, it might be creatine:
“It’s not that expensive, no serious side effects,” he says. “But I don’t have solid data to connect it with promoting healthy aging right now” .
Fair. But if Topol isn’t shutting it down completely, that’s worth noting.
What to Look For
Stick with creatine monohydrate, the form backed by the most research.
Buy the powder, mix it into water or a smoothie, and aim for:
- 3–5g/day for basic benefits
- 5–10g/day for cognitive, bone, or enhanced recovery support
- No need to “load” unless you’re in a hurry
And Remember…
Creatine isn’t a magic powder.
It works with good sleep, good food, movement, and mindfulness.
But if you’re already doing the basics—or trying to—and you want an evidence-supported tool to improve your strength, focus, and future function…
Creatine might be worth a look.
Especially if you’re not training for a bodybuilding competition—but for something even more demanding:
Modern life.
— the Hopium Health mitochondria squad
