Creatine: One Supplement, Multiple Systems

Creatine is one of the most well studied supplements on the market. It’s a naturally occurring compound composed of amino acids that plays an important role in supplying energy (ATP) to high energy tissues like our muscles and brain. In other words, creatine supports both cognitive and physical performance.

Traditionally, creatine is best known for its benefits for physical performance. Since it’s able to supply energy to muscles, it’s helpful in improving strength, power, sprint performance, and post-exercise recovery [1]. This not only helps improve lean body mass, but it also helps mitigate age-related muscle and bone loss as well as condition-related muscle loss as seen in muscular dystrophy [2, 3]. In a 2023 study by E. Amiri and D. Sheikholeslami-Vatani, women and men aged 60-70 years old saw a significant increase in muscular strength after 10 weeks of resistance training with creatine supplementation compared to just resistance training [2]. 

Furthermore, research has shown that creatine not only supplies energy to the brain, but it’s also neuroprotective and anti-inflammatory. It can help support memory, attention span, processing speed, recovery from concussions or other traumatic brain and spinal cord injuries, and depression [1, 4, 5, 6, 7]. A 2024 study by Sherpa et al. found that combining creatine with cognitive behavior therapy (CBT) for eight weeks significantly improved depression scores (Patient Health Questionnaire-9) compared to CBT alone [4]. Further research is also being conducted on how creatine can support individuals at risk or with neurodegenerative conditions such as Alzheimer’s, Huntington’s, and Parkinson’s [8, 9, 10].

The benefits don’t stop there. More studies are coming out on how creatine can be supportive during women’s menstrual cycles, and most importantly, during perimenopause and menopause. Low estrogen levels can affect the effectiveness of creatine storage and usage, resulting in decreased energy, brain fog, muscle loss, and reduced bone density. Pairing creatine with strength training can help delay or prevent some of these issues (the more muscle, the more creatine storage) [3, 11, 12, 13]. In a 2015 study, researchers Chilibeck et al. found that post-menopausal women supplementing with creatine in addition to resistance training three days per week over 12 months improved bone mineral density at the femoral neck (where the hip and leg join), thigh bone strength (femoral shaft subperiosteal width), and bench press strength [11].

Supplementing daily with creatine will help you get the most consistent benefits, seeing results as soon as 2-4 weeks. Typical doses are 3-5 grams per day, with higher doses recommended for certain cognitive and neurodegenerative diseases. Since creatine is broken down in the body every 24 hours, it’s best to take it at the same time each day. Enjoy creatine mixed in water at meal or snack time, smoothies, oatmeal, or chia pudding.

We recommend third party tested sources of creatine monohydrate to get the best results, which is what you’ll find in our Root Creatine supplement. It’s pure creatine monohydrate, third-party tested, and it’s single ingredient, which means no fillers or artificial flavors.