Creatine benefits extend far beyond bodybuilding—this widely researched supplement supports performance, recovery, and overall health for both men and women. Whether you’re looking to build lean muscle, enhance cognitive function, or support long-term vitality, creatine offers science-backed advantages that fit seamlessly into a modern wellness routine.

In this blog, we’ll break down what creatine is, how it works, the unique benefits it offers to each sex, and how to dose it properly. If you’ve ever wondered whether creatine deserves a place in your daily regimen, read on.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It’s made up of three amino acids—arginine, glycine, and methionine—and helps your muscles produce energy during high-intensity workouts or heavy lifting. While your body produces creatine on its own and you can get small amounts from foods like red meat and fish, supplementation significantly boosts creatine levels in the muscle.

How Does Creatine Work?

Creatine’s primary role is to regenerate ATP (adenosine triphosphate), the main energy currency of the cell. During short bursts of intense exercise, your muscles rely on ATP to fuel movement. Supplementing with creatine increases the availability of phosphocreatine, allowing you to maintain performance for longer and recover more efficiently between efforts.

Creatine Benefits for Men
  1. Increased Muscle Mass and Strength: Creatine is well-known for promoting gains in lean muscle mass. For men engaging in resistance training, creatine can significantly increase strength, power, and overall muscle volume.
  2. Improved High-Intensity Performance: Whether you’re sprinting, weightlifting, or doing HIIT, creatine enhances explosive power. Research shows that creatine supplementation improves performance in short-duration, high-intensity activities by up to 15%.
  3. Support for Aging: Some studies suggest creatine may help combat age-related muscle loss (sarcopenia), making it a valuable supplement for men over 40.
Creatine Benefits for Women
  1. Lean Muscle Development Without Bulk: One of the biggest myths is that creatine makes women “bulky.” In reality, creatine helps women increase lean muscle, boost strength, and improve body composition without adding excess mass.
  2. Enhanced Energy and Recovery: Because women naturally have about 70–80% of the creatine stores that men do, supplementation may have an even more pronounced effect. Women who use creatine often report increased energy, faster recovery from workouts, and better endurance.
  3. Brain Health and Mood Regulation: Emerging research suggests creatine may help with mood regulation, particularly in women. Some studies have found benefits in using creatine alongside standard treatments for depression or anxiety, especially in populations with lower baseline creatine levels.
Creatine and Cognitive Function

Creatine isn’t just for your muscles—it supports your brain as well. Supplementing with creatine has been shown to improve short-term memory, attention, and mental fatigue, particularly in sleep-deprived or vegetarian populations. These creatine benefits make it a unique supplement for supporting both physical and mental performance.

Creatine for Everyday Athletes

You don’t need to be a competitive athlete to benefit from creatine. If you’re doing resistance training, CrossFit, running, or even active aging programs, creatine can enhance performance, support joint and tendon health, and improve long-term functional strength.

At Pinnacle Hill Chiropractic, we frequently work with recreational and competitive athletes looking to enhance their performance while avoiding injury. Supplements like creatine—when combined with chiropractic care, soft tissue work, and individualized rehab—can help keep you at your physical best.

How to Take Creatine: Dosage and Timing

Recommended Dose:

  • Loading Phase (Optional): 20 grams per day (divided into 4 doses) for 5–7 days.
  • Maintenance Phase: 3–5 grams per day.

Skipping the loading phase is fine—just take 3–5 grams daily and expect full muscle saturation in about 3–4 weeks.

Relative Dose:

  • Darren Candow, PhD, utilizes 0.1–0.14 g/kg of body weight in his lab.
  • Someone who weighs 70 kg (155 lb) might take 7–9.8 grams per day.
  • Someone who weighs 100 kg (220 lb) might take 10–14 grams per day.

Emerging data shows that while 5 grams per day supports muscle benefits, higher doses may enhance creatine benefits for bone and brain health.

Specific Benefits by Dose:

  • Strength & Endurance: 5 g/day saturates muscles in 3 weeks, supporting training volume and recovery
  • Bone Loss: 8+ g/day may slow bone resorption (especially with resistance training)
  • Cognitive Performance: 20 g/day may boost brain creatine and support memory and sleep

When to Take Creatine: Timing isn’t critical—consistency matters more. Many people take creatine post-workout with a carb-rich meal to aid uptake.

Hydration: Creatine draws water into muscles. Drink plenty of water to prevent cramping or digestive issues.

Best Form: Creatine Monohydrate is the gold standard. It’s cost-effective, well-researched, and effective. Other forms (e.g., creatine HCl) may reduce bloating but don’t offer superior creatine benefits.

Is Creatine Safe?

Yes. Creatine has a strong safety profile and is one of the most well-researched supplements available. Decades of research in men, women, and older adults have shown that creatine is safe when taken at recommended doses.

If you have pre-existing health conditions, consult your healthcare provider. At Pinnacle Hill Chiropractic, we offer personalized wellness consults to help determine what’s right for you.

Who Should Consider Creatine?
  • Men looking to build strength and muscle
  • Women wanting improved endurance and recovery
  • Vegetarians and vegans (who have lower dietary intake)
  • Adults over 40 focused on aging well
  • Anyone experiencing high mental or physical stress

If you’re working with a healthcare provider, chiropractor, or personal trainer, discuss whether creatine supplementation complements your current program.

Final Thoughts: Should You Take Creatine?

Creatine benefits both men and women across all life stages. From improving muscle strength and energy to supporting brain health and mood, creatine is much more than a gym supplement—it’s a foundational tool for wellness.

If you’re curious about how to integrate creatine into your lifestyle, our providers at Pinnacle Hill Chiropractic are here to support you with individualized care that aligns with your goals. Below are the products Dr. Mike and Dr. Sarah recommend:

To learn more, explore this creatine position paper from the Journal of the International Society of Sports Nutrition or listen to this creatine podcast with Dr. Darren Candow.

Creatine benefits may be the missing piece in your performance and recovery routine. Whether you’re lifting heavy, running far, or just living life with more energy and focus—this supplement has something to offer.