Creatine has long been linked to bodybuilders and athletes, but that’s just one part of the story. As one of the most extensively studied supplements, creatine continues to prove its value far beyond the gym. New research highlights its growing potential in supporting not just strength, but also cognitive health, energy metabolism, and healthy aging. If you’re aiming to move through life with more strength, clarity, and resilience, creatine might be one of the most overlooked additions to your wellness routine.
Let’s break it down.
What is creatine?
Creatine is a naturally occurring compound found in your muscles and brain. It plays a central role in cellular energy production by helping regenerate ATP, the fuel your body uses for movement, thinking, and even healing.
While your body makes creatine on its own and you get small amounts from foods like red meat and fish, many people don’t get enough to fully saturate their stores, especially if they eat a plant-based diet, are under high stress, or are navigating metabolic challenges.
Muscle health: Strength, recovery, and protection
This is where creatine shines brightest, as backed by research:
- Shown to increase strength and power output
- Known to improve workout recovery
- Studied to support lean muscle growth
- Has the potential to help preserve muscle mass during weight loss or aging
For anyone on a health journey, whether starting resistance training or maintaining muscle while using a GLP-1 medication, creatine may help create a more efficient metabolic environment.
What about weight gain on creatine?
Let’s clear this up: creatine does not cause fat gain.
However, it can lead to an increase on the scale, especially in the first 1–2 weeks. Here’s what’s happening:
1. Water retention inside the muscle: Creatine pulls water into your muscle cells. This is a good thing—it improves hydration at the cellular level, supports recovery, and even helps with performance. But because that water is held inside the muscle (not under your skin), the scale may go up a couple of pounds.
This is not bloating. It’s not puffiness. And it’s not fat. Did you know you have to consume 3500 additional calories above maintenance to gain 1lb of body fat?
2. Muscle gain over time: As you get stronger and train more effectively (which creatine has the potential to help with), you may also gain lean mass. This is especially common if you’ve been under-eating protein or using a GLP-1 medication and are now focused on preserving or rebuilding strength.
So if the scale shifts slightly, it's likely due to:
- More water being stored inside well-hydrated muscle cells
- Muscle growth from better workouts and recovery
Rest assured, any shifts in your weight is not due to fat gain.
3. Why this matters—that “extra” weight often reflects positive change: better hydration, better strength, and a more resilient body. For people focused on fat loss, this distinction is important because seeing the number on the scale rise without understanding why can lead to unnecessary worry or quitting too soon.
Biohacking + longevity: Fueling energy at the cellular level
Think beyond the gym—creatine may support cellular energy production throughout the body. This means that creatine:
- Supports cellular energy production in muscles and the brain
- Plays a role in mitochondrial processes
- Is involved in pathways related to the body’s response to stress and recovery
As we age, we naturally lose muscle and energy efficiency. Creatine has the potential to offer a simple way to push back by helping the body hold onto muscle, improve physical function, and stay more metabolically resilient.
Neuroprotection: Creatine and brain health
One of the most exciting areas of research is creatine’s potential impact on cognitive performance. Your brain is energy-hungry, and under stress, whether mental, emotional, or physical, it burns through ATP quickly.
Creatine may help by:
- Being involved in pathways related to working memory and focus
- Helping to maintain cognitive performance under stress
- Supporting mental stamina during limited sleep or demanding tasks
Early studies are even exploring its use in depression, brain injury recovery, and neurodegenerative disease support. While we’re not there yet for clinical use, the data is promising, and lifestyle matters here, too.
Is creatine safe?
Creatine is one of the most widely studied supplements available. When taken at recommended doses, it has shown a strong safety profile across diverse populations, including women. Emerging research is exploring its potential relevance during hormonally dynamic phases such as menstruation, perimenopause, and periods of high stress.
Final thoughts: Why creatine fits into a whole-health approach
If you're already working on strength, movement, protein intake, or better sleep, creatine is a simple addition that may quietly help you get more from the effort you're already putting in.
It’s not a quick fix, and it’s not just for gym rats. It’s a longevity tool, a brain-support strategy, and a muscle-protecting molecule with decades of science behind it.
Written by: Kory Morse, M.S., Head of Member Education at Shed
Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.
