Should I Be Taking Creatine? By Senior APA Physiotherapist Megan Schneider
Creatine is one of the most extensively studied supplements in sports science and rehabilitation. Research consistently demonstrates benefits for muscle strength, rehabilitation outcomes, pain reduction, recovery, and healthy aging. From all the research I have gathered the answer is yes! It is one of the safest and highly beneficial supplements to consume for both the brain and the body, for females and males, and for all adults throughout life.
Creatine is a natural substance your body already makes that helps your muscles produce quick energy. Creatine is a compound found in your muscles and brain. Your body makes it from amino acids (building blocks of protein), and you also get it from foods like meat and fish. When you need quick bursts of energy (like sprinting, lifting weights, or jumping) your muscles use creatine to create fast fuel and the more creatine in your muscles = more quick energy available. This is why creatine helps with strength, power, and short intense workouts.
Some research suggests your muscles absorb creatine slightly better post‑workout, especially when taken with food or a shake because our muscles are more sensitive to nutrients after exercise. Creatine absorbs well when insulin is triggered (from carbs/protein), so taking it with a normal meal also works great.
As it is accumulative in the muscles there is no need to take it right before a workout as it does not work acutely. Consistency if the most important factor; taken daily at a time you will remember, ideally taking 3-5 grams/day with food, and you can mix it in water, juice, shakes, coffee or even in your overnight oats!
Below is an overview supported by current scientific evidence about the benefits that creatine can provide.
Creatine improves strength and functional performance
Creatine increases phosphocreatine stores in muscle, improving ATP regeneration during high‑intensity activity. This translates to increased muscle strength and improved performance during resistance training.
Studies show enhanced anaerobic performance, muscle strength, and lean mass with creatine supplementation.
Research across diverse populations (athletes, older adults, clinical groups) shows improved strength, endurance, fatigue resistance, sprint/jump performance, and lean mass.
Intramuscular creatine levels can be further increased when creatine ingestion is combined with exercise, insulin, carbohydrate, protein, or lipoic acid.
2. Creatine supports injury rehabilitation and muscle preservation
Creatine helps minimise muscle atrophy during periods of immobilisation and may accelerate rehabilitation outcomes.
Evidence suggests creatine before and after injury reduces muscle wasting during immobilisation and improves rehab outcomes.
Creatine improves recovery from exercise‑induced muscle damage and reduces fatigue, supporting better physiotherapy progress.
3. Creatine reduces pain and improves function in knee osteoarthritis
A 2025 randomised controlled trial demonstrated clinically meaningful improvements in knee osteoarthritis when creatine is combined with physiotherapy and resistance exercise.
Significant improvements in pain (VAS), fall risk, KOOS score, isometric muscle strength, and body composition were found in the creatine group compared to physiotherapy alone. These benefits suggest creatine may be a valuable adjunct for patients with degenerative joint conditions.
4. Creatine enhances recovery and reduces muscle damage
Creatine supplementation supports faster and more complete recovery between training or physiotherapy sessions.
Reduced exercise‑induced muscle damage, improved hydration, reduced oxidative stress, and better fatigue management have been observed across populations.
Studies highlight enhanced recovery and power output, with broad benefits across many activity levels.
5. Creatine benefits older adults and healthy aging
Creatine can be particularly beneficial for older adults or those with sarcopenia or reduced functional strength.
Creatine combined with resistance training improves strength and helps maintain or increase muscle mass in older adults.
Supplementation has shown improvements in hydration, bone health, and quality‑of‑life indicators.
6. Creatine supplementation shows emerging cognitive and neurological benefits
Creatine’s role extends beyond muscle tissue.
Research shows improvements in memory, processing speed, and executive function, especially in older adults or those with metabolic deficits. In aging adults (68–85 years) creatine supplementation improved measures of memory including: forward number recall, backward and forward spatial recall, and long-term memory.
Early findings suggest possible neuroprotection in conditions such as Alzheimer’s and Parkinson’s disease, though more evidence is required.
Creatine is thought to be potentially beneficial for neurodegenerative diseases involving progressive and irreversible loss of neuronal function, which hamper the ability to perform both cognitive and/or motor tasks. In light of the possible effects of creatine on muscle strength, mass and functionality, its consideration as an adjunct therapy to mitigate disease-related physical impairments is warranted.
Creatine supplementation has shown benefits in early rehab from mild traumatic brain injuries and concussions, with patients reporting fewer and milder symptoms than those who did not supplement creatine post injury. Although the current evidence is limited, the utilisation of creatine supplementation for the management and protection of concussion and TBI appears promising.
7. Creatine has anti-inflammatory and immunomodulating effects.
Creatine may support recovery through pathways beyond muscle energetics.
Evidence suggests reduced muscle cramping, potential anti‑inflammatory effects, and functional improvement in chronic fatigue‑related syndromes.
Creatine is one of the safest nutritional supplements available when used at recommended dosages.
Long‑term studies show no significant adverse effects on the kidneys, liver, or general health in healthy individuals. It is considered safe across the lifespan. Misconceptions about dehydration, kidney damage, and cramping are not supported by scientific evidence.
The best form of creatine is creatine monohydrate as the gold standard. It is the most researched, safe, effective and affordable form of creatine.
References
1Osama M., Afridi S., Bonnechère B. Additional Benefits of Creatine Supplementation with Physical Therapy and Resistance Exercise in Knee Osteoarthritis: A Randomized Controlled Trial. J Clin Med. 2025;14(23):8538.
[mdpi.com]
Kotnis W., et al. Creatine Supplementation: A Review of Physical, Cognitive, and Therapeutic Applications. Medical Science. 2025;29:e12ms3516. [discoveryj...urnals.org]
Homza M., et al. Comprehensive Effects of Creatine Supplementation on Physical Performance, Recovery, and Health Markers Across Diverse Populations. Quality in Sport. 2024;36. [apcz.umk.pl]
Kreider R., et al. Creatine Supplementation Is Safe, Beneficial Throughout the Lifespan, and Should Not Be Restricted. Frontiers in Nutrition. 2025;12:1578564. [frontiersin.org]
Sidaway C. Creatine Supplementation. Sydney Physio Clinic. 2025. [sydneyphys...nic.com.au]
Paray A.A., et al. Fueling Strength and Recovery: Basics of Creatine Monohydrate, Usage, Benefits, Effectiveness and Misconceptions. Int J Res Rev. 2025;12(8). [ijrrjournal.com]
Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921