Creatine Guide: Science or Hype?

There’s been a noticeable rise in interest around creatine lately. Many are already taking it, often because they’ve heard it can help with energy, strength or brain fog — but they’re not always sure if it’s good quality, the right dose, or whether it’s even appropriate for them. Others are curious but hesitant, wondering if creatine is “just for athletes.” So I wanted to bring some clarity, grounded in physiology and practical experience, to help you decide whether it has a place in your routine.

Creatine is not a protein‑building amino acid but a compound your body makes from three amino acids. You store most of it in your muscles and a small amount in your brain, where it acts as a rapid‑response energy reserve. Creatine supplements are synthetically produced and are almost fully absorbed, taken up into your cells, and converted into phosphocreatine — a molecule that helps regenerate ATP, your body’s energy currency. That translates to steadier energy, better strength and muscle maintenance, sharper cognitive function, and improved recovery. It also supports healthy ageing by reducing the body’s demand for methyl donors. Some notice a small increase on the scale when they start creatine — this is simply water moving into the muscle (a good thing for strength and cell health), not fat gain.

Although it doesn't replace a whole-food, nutrient-dense diet, creatine can be especially helpful for active women, peri/menopausal women, low‑meat eaters, and anyone dealing with fatigue, brain fog or slow recovery. It works even better when paired with regular resistance training, even if that’s just two or three sessions a week. The main group who should avoid it are people with known kidney disease or those advised by their clinician to steer clear. I also don’t recommend starting creatine during pregnancy or breastfeeding unless you’re working closely with a practitioner, simply because the research isn’t there yet.

What to look for in a creatine supplement

• Creatine monohydrate only — the one clinicians trust.

• Pure, single‑ingredient powder — no flavours, sweeteners, or “performance stacks.”

• Micronised — dissolves better and is gentler on digestion.

• Third‑party tested — from a brand that publishes batch testing.

• UK‑manufactured (if buying in the UK) — ensures tighter QC  and traceability.

• Sold by a verified brand, not a random third‑party seller.

• Powder over capsules — fewer additives.

  
  
  
  

What to look for in a creatine supplement

• Creatine monohydrate only — the one clinicians trust.

• Pure, single‑ingredient powder — no flavours, sweeteners, or “performance stacks.”

• Micronised — dissolves better and is gentler on digestion.

• Third‑party tested — from a brand that publishes batch testing.

• UK‑manufactured (if buying in the UK) — ensures tighter QC  and traceability.

• Sold by a verified brand, not a random third‑party seller.

• Powder over capsules — fewer additives.

Have a look at Creatine Monohydrate by CLN.

How to take it

If you decide to try creatine, start low and build gradually: begin with 1 gram per day and increase to 3–5 grams daily. If you want to optimise, take it after training with food (protein and carbs), but the real win is taking it every day. Consistency matters more than timing.

If you have any questions, don't hesitate to message me.