What’s the Deal with Creatine? (And Should You Be Taking It?)

Let’s talk about one of the most studied, safe, and misunderstood supplements out there: creatine.

If you’ve ever thought creatine was just for bodybuilders or bros in stringer tanks, we get it. That’s how it’s been marketed for decades. But creatine is having a well-deserved glow-up and it turns out, it’s not just for people trying to get jacked.

Let’s break down why creatine might be a good addition to your routine  even if you’re not flexing in front of a mirror.

💪 Creatine Helps You Build (and Keep) Muscle

At its core, creatine helps your body produce more quick-use energy (ATP) during high-intensity activity. That means you can potentially lift a little more, push a little harder, and recover a little faster. More volume over time = more progress. Bonus: It also helps preserve muscle during periods of stress, like a calorie deficit, injury, or aging.

🧠 Creatine Supports Brain Health

Your brain uses a ton of energy, and creatine plays a role there too. Studies have shown benefits for cognitive performance, especially under stress (think sleep deprivation, intense mental effort, or aging). Some early research even suggests it may have protective effects in neurodegenerative diseases.

More reps and better recall? Yes, please.

💧 Creatine Pulls Water Into Your Muscle Cells — That’s a Good Thing

Creatine causes your muscles to hold a bit more water, which sometimes freaks people out because: scale weight. But this isn’t bloat,  it’s hydration at the cellular level, and it actually supports strength, performance, and recovery.

If your clothes still fit and your lifts are going up, who cares what the scale says?

🏋️‍♀️ It’s Safe, Simple, and Affordable

Creatine monohydrate (the gold standard form) is cheap, widely available, and has decades of research backing it up. For most people, 3–5 grams a day is enough. No need to cycle on and off or “load”.

Also: It’s not a steroid. It’s not going to make you bulky. It’s just giving your muscles and brain a little more fuel to work with.

✋ But What About Side Effects?

If you stay hydrated and don’t take more than you need, side effects are rare. Some people feel mild bloating at first, but that typically goes away. And if you’ve got any kidney concerns, always check with your doctor first,  just to be safe.

So, Should You Take Creatine?

If you:

  • Strength train (even casually)

  • Want better recovery and performance

  • Are looking to preserve muscle as you age

  • Value your brain as much as your biceps…

…then creatine might be worth considering.

It’s not magic. It won’t replace food, training, or sleep. But for something so cheap, safe, and simple — it delivers.

Got questions? We’re always happy to chat about the science and the practical side. Because supplements should supplement, not confuse you. We have a Precision Certified Coach on staff to help you navigate nutrition and supplementation.