A leading nutritionist has broken down exactly what happens inside your body when you take creatine — and why the popular gym supplement remains one of the few that science continues to back.
For years, protein powders have dominated gym shelves and shaker bottles. But while many health experts are now sounding the alarm over the overuse of protein supplements — linking excessive intake to gut inflammation and even a rise in colon cancer cases — creatine has quietly held onto its reputation as the one supplement that actually delivers on its promises.
Nutritionist and fitness expert Alan Aragon recently appeared on The Diary of a CEO podcast, and revealed that – when it comes to performance, recovery, and even cognitive health – creatine reigns supreme.
“There’s almost nothing creatine can’t do,” Aragon said. “It’s got the musculoskeletal benefit. Believe it or not there’s even benefits for creatine on joint health.”
He explained that creatine’s effects go beyond muscle mass or gym performance, suggesting the compound also supports the brain.
“There are things like improved glucose control, improved memory, different domains of cognition can be enhanced by creatine,” he added.
According to Aragon, more than a thousand studies have investigated creatine’s effects — and “the overwhelming majority of research” shows positive results.
“If you were to compare a group taking creatine versus a group not taking creatine, the creatine group would have a 20 percent increase in their lifting capacity,” he said. “Whereas the non-creatine group will have 12-ish percent increase over a typical study length. That is a significant strength gain.”
What Actually Is Creatine?
Creatine is a naturally occurring acid formed from three amino acids — L-arginine, glycine, and L-methionine — that plays a vital role in how the body produces and uses energy. Around 95% of it is stored in skeletal muscle, with the remainder distributed to areas that demand high energy, such as the brain.
The liver, kidneys, and pancreas naturally produce creatine every day, but about half of what your body needs must come from diet. That means foods like beef, chicken, fish, and dairy provide important natural sources.
Still, for those who train intensely or follow plant-based diets, creatine supplementation is an easy way to reach optimal levels — and science backs its safety.
Why So Many Athletes Swear By It
Research has shown that creatine consistently enhances short-burst, high-intensity performance, such as sprinting, weightlifting, and interval training.
By increasing creatine phosphate stores in muscle tissue, the body can recycle adenosine triphosphate (ATP) — the molecule responsible for energy — more efficiently during repeated bursts of effort.
That means better training output, faster recovery, and more potential for muscle growth.
Medical experts say creatine also appears to help muscles recover faster from training stress, allowing for improved adaptation and size over time. It’s this dual effect — performance enhancement and recovery support — that makes it unique among supplements.
Cognitive And Mental Benefits
Although it’s most famous in the gym world, creatine’s benefits may reach far beyond muscle tissue.
Some studies suggest supplementation can support cognitive function, particularly in tasks that rely on short-term memory or mental endurance. Researchers have even explored its potential role in easing symptoms of depression and concussion recovery, although these findings remain early and require stronger evidence.
So far, scientists say there’s insufficient proof to support creatine as a treatment for neurodegenerative conditions such as Parkinson’s or for anxiety and PTSD — but ongoing research continues to explore its potential.
How Much Should You Take?
At recommended doses, creatine is considered safe for most people. Health authorities including the Cleveland Clinic and Medical News Today recommend around 3 to 5 grams per day, or roughly 0.1 grams per kilogram of body weight.
Most people take creatine monohydrate, the most studied and widely used form, available as a powder or tablet.
The supplement is most effective when taken daily, allowing muscle stores to reach full saturation — which can take about a week of consistent use.
What About Side Effects?
Despite decades of myths, creatine has proven to be remarkably low-risk. Claims that it causes hair loss, dehydration, or kidney damage have not been supported by credible evidence.
That said, experts caution that anyone with existing kidney issues or those taking NSAIDs or diuretics should consult a doctor before supplementing, as these medications can affect water balance and renal function.
Creatine isn’t just another gym fad — it’s one of the few supplements with decades of consistent, peer-reviewed research behind it.
Half of the body’s creatine supply already comes from food, but supplementing that remaining 50% can help unlock measurable gains in strength, muscle recovery, and even brain performance.
As Alan Aragon summed it up: “There’s almost nothing creatine can’t do.”
And judging by the data — he might be right.
Featured image credit: Pexels/Kaboompics.com/Towfiqu Barbhuiya
