Creatine: A Science-Backed Supplement for Strength, Brain Health, and Longevity

randrson
Jun 22, 2025
4 min read

Creatine is one of the most well-researched and widely used dietary supplements in the world—and for good reason. While it’s best known for its ability to support muscle strength and performance, the benefits of creatine extend far beyond the gym. At Cascade Mind & Body Clinic, we’re interested in the full spectrum of mind-body wellness, which includes how safe and effective supplements like creatine can support people of all ages.

Whether you’re a young athlete, a busy professional, or an older adult interested in healthy aging, creatine may have a place in your wellness routine.

What Is Creatine?

Creatine is a naturally occurring compound made from amino acids—arginine, glycine, and methionine—and is stored mainly in muscles as phosphocreatine. It helps generate ATP, the energy currency your cells use, especially during high-intensity, short-duration activities like sprinting or lifting weights (Kreider et al., 2017).

Proven Benefits of Creatine Supplementation

🏋️‍♂️ 1. Improved Strength and Muscle Mass

Creatine improves strength, power output, and lean body mass in both trained and untrained individuals (Branch, 2003; Kreider et al., 2017). It enables better performance in resistance training, resulting in more effective workouts and improved muscle growth.

🧠 2. Cognitive and Mental Health Support

Recent research has demonstrated that creatine may support cognitive function, especially during mental fatigue or sleep deprivation (Avgerinos et al., 2018). There is also some evidence of mood benefits in individuals with depression (Roitman et al., 2007).

🦴 3. Bone and Joint Health

By supporting physical strength and mobility, creatine indirectly contributes to better joint and bone health, especially in older adults engaging in resistance training (Devries et al., 2014).

⚡ 4. Faster Recovery and Reduced Fatigue

Creatine supplementation may help reduce inflammation, oxidative stress, and muscle soreness after intense activity (Rawson et al., 2011), allowing for faster recovery and improved training consistency.

Who Should Take Creatine?

Creatine is beneficial for a wide range of individuals:

Young athletes looking to improve performance and recovery
Older adults at risk of muscle loss or cognitive decline
Vegetarians/vegans, who tend to have lower baseline creatine stores (Rogerson, 2017)
People under high physical or cognitive stress

Always consult with a healthcare provider before beginning supplementation, especially if you have a history of kidney disease or are pregnant or breastfeeding.

How Much Should You Take?

The typical dosing protocol is:

Loading phase (optional): 20g/day divided into 4 doses for 5–7 days
Maintenance phase: 3–5g/day (Kreider et al., 2017)

Skipping the loading phase is fine—benefits will still occur, but may take a few extra weeks to appear.

When Will You See Benefits?

Performance improvements may be noticeable within 7 days (with loading)
Increased muscle mass and strength are typically seen within 2–4 weeks
Cognitive and fatigue-related benefits may appear within 2–3 weeks (Avgerinos et al., 2018)

Are There Risks?

Creatine is extremely well-studied and safe for long-term use in healthy individuals (Kreider et al., 2017). However:

Water retention and slight weight gain are common early effects
GI upset may occur if large doses are taken on an empty stomach
Kidney strain is not supported by research in healthy populations but remains a consideration in those with preexisting kidney disease (Poortmans & Francaux, 2000)

Why Choose Thorne Creatine?

At Cascade Mind & Body Clinic, we trust Thorne supplements because of their:

Use of Creapure®, the purest form of creatine monohydrate
NSF Certified for Sport® seal ensuring third-party testing for banned substances
Pharmaceutical-grade quality with no unnecessary additives

Patients can access Thorne products through our Fullscript portal or in-clinic guidance.

Creatine for Young Athletes

Adolescents involved in structured sports programs can benefit from creatine with appropriate guidance. Research supports its safety and effectiveness for performance, especially in sprint and strength sports (Jagim et al., 2018).

Creatine for Older Adults

For aging adults, creatine helps maintain muscle mass, bone density, mobility, and possibly cognitive function (Devries et al., 2014). It pairs especially well with resistance training to reduce frailty and risk of falls.

Final Thoughts

Creatine is one of the most effective, affordable, and safe supplements available. Whether you're trying to build muscle, maintain independence as you age, or support mental clarity under stress, creatine can be a powerful part of your health strategy.

Order Now