Ask Our Expert: Is Creatine Right for You?

Creatine has surged in popularity in recent years — but what's behind the craze? To help unpack the science and benefits behind this powerful supplement, we sat down with Canyon Ranch Director of Nutrition Eric Williamson and Canyon Ranch nutritionist Shannon Jacobs, to understand what creatine is, why it matters, and how to use it safely and effectively.  

What is Creatine?  

A compound made up of the amino acids arginine, glycine, and methionine, creatine can be naturally produced by the body. It is also found in foods such as meat and fish. Creatine's primary role is to support cellular energy production by helping generate more ATP, the fuel that powers both skeletal muscle during high-intensity exercise and the brain during periods of mental demand. Although our bodies can synthesize some creatine, production declines as we age, particularly after the age of 60.  

What are the Benefits of Creatine?  

Creatine is among the most widely studied, effective and safe supplements available. It is best known for enhancing performance in high-intensity activities like sprinting and strength training, as it provides muscle with additional energy to work harder and recover more effectively. Beyond the gym, studies have shown promising benefits for reducing risk of brain and mental health-related conditions as well as improving cognitive function. 

Who Should Take Creatine?   

Some populations that particularly benefit from creatine are:  

• Adults over 60 – Natural declines in muscle mass and creatine production occur with age. Supplementation helps maintain muscle strength, function, and independence.  

• Peri and post-menopause – This transitional stage may come with muscle and bone loss. Creatine may support lean mass and improve training adaptations during this time.  

• Vegetarians and vegans – Since dietary creatine is found mainly in animal-based foods, plant-based eaters often have lower muscle creatine stores. Supplementation can help maintain levels to support strength and energy.  

• Athletes and active individuals – Creatine boosts the ability to perform high-intensity, repeated efforts, improves training capacity, and supports faster recovery.  

How Long Does Creatine Take to Work?  

Overall, research shows that, when combined with resistance training, individuals taking creatine tend to gain one to three more pounds of muscle over three to six months compared to doing resistance training without creatine.  

What is the Best Way to Take Creatine?  

The most effective and well-researched form of creatine is creatine monohydrate. The effective dose is 0.05 grams per kilogram of body weight per day, which equals roughly to 2.5 to 5g daily for most people. It can be mixed into coffee, water, smoothies, or even yogurt, and consistency of use matters more than the time of day it is taken. When selecting a supplement, choosing a brand that is third-party tested (e.g., by NSF, Informed Sport, or USP) helps ensure safety, quality, and effectiveness.  

Can You Tell Us About the Safety and Side Effects?  

For most healthy individuals, creatine is safe when taken as recommended. Common misconceptions that it damages the kidneys, causes hair loss, leads to muscle cramps, or increases dehydration are not supported by scientific evidence.  

Some may experience mild digestive discomfort like bloating, nausea, or diarrhea, but these side effects often improve bylowering the dosage. People with kidney conditions should consult their physician before beginning creatine, as it can raise creatinine levels on bloodwork.  

Is Creatine Just for Athletes?   

No. It’s a powerful tool for supporting strength, energy, and cognitive health across the lifespan. Whether your goal is to perform better in your workouts, maintain muscle mass as you age, or simply support brain health, creatine monohydrate is a simple, well-studied, and effective addition to consider. 

Disclaimer copy:  

At Canyon Ranch, we’re committed to providing accurate, trustworthy, and evidence-based health and wellness information. Our content is informed by peer-reviewed studies, reputable academic research institutions, and recognized medical journals and associations. We carefully select credible sources to ensure the reliability and integrity of the information we share.