Benefits, Science, and How It Supports Muscle, Brain, and Overall Wellness
There’s no shortage of supplements promising more energy, bigger muscles, and sharper focus, but how many actually deliver? We sat down with Dr. Sam Bouchie to cut through the hype and find out if the supplement that’s dominating the health world, creatine, really lives up to the claims. Thinking about adding it to your daily routine? Here’s what you need to know.
What Is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. Chemically, it’s made from three amino acids: arginine, glycine, and methionine. Its main job? Helping your cells produce ATP (adenosine triphosphate), which is the primary energy currency of your body.
When you perform short bursts of high-intensity activity, think sprinting, lifting, or jumping, your muscles rely on ATP for fuel. But ATP stores deplete quickly, which is where creatine comes in. By increasing phosphocreatine levels in your muscles, creatine helps your body regenerate ATP faster, giving you more power, strength, and endurance during workouts.
Beyond performance, creatine also influences cell hydration, protein synthesis, and even brain energy metabolism, which may explain why some studies link it to improved cognitive function and mental resilience.
Simply put: creatine is a small molecule with a big impact, helping your muscles and brain perform at their best.
Can Creatine Supplements Boost Cognitive Performance, Mental Focus, and Muscle Strength?
If you’ve ever wished for a little extra energy in the gym, sharper focus at work, or faster recovery after tough workouts, creatine might be the game-changer you’re looking for. As Dr. Sam Bouchie explains:
“I tell people creatine is part of the most basic aspect of cell metabolism—it’s a natural fuel that helps you power through your day, not just push through it.”
For the right patients, supplementing with creatine can help:
- Boost strength and performance – Lift heavier, sprint faster, and push harder during high-intensity exercise.
- Support muscle growth – By helping your muscles retain water and optimize protein synthesis, it can promote lean muscle gains.
- Speed recovery – Reduce fatigue and soreness so you’re ready for your next session sooner.
- Enhance mental focus – Some research suggests it can help your brain stay sharp, especially during mentally demanding tasks.
- Support long-term health – Creatine may help maintain muscle and bone health as you age, making it more than just a workout supplement.
Who Should Take Creatine—and Who Should Be Cautious
Creatine is generally safe for most healthy adults. Aging adults in particular, may see benefits for maintaining muscle and bone health.
That said, it may not be appropriate for everyone:
- Younger athletes and teens can typically avoid it.
- Individuals with kidney disease should steer clear or consult their doctor first.
- Anyone with health concerns should always check with their physician before starting.
Dr. Sam Bouchie often addresses common questions at routine physicals:
“Most people ask if creatine is safe or if it damages kidneys. It’s not a steroid—creatine is a naturally occurring compound in the body. In healthy people with no kidney issues, it’s one of the safest, peer-reviewed supplements available.”
In short: for healthy adults, creatine is a well-studied, safe way to support muscle, strength, and overall wellness—but a conversation with your doctor at Priority Physicians is always recommended before adding it to your routine.
How to Integrate Creatine Into Your Routine
Adding creatine to your daily routine is simple and doesn’t require complicated timing or loading phases. According to Dr. Sam Bouchie:
“We usually recommend sticking with Creatine Monohydrate, which is the most studied and effective form. The key is to stay within the 3–5 gram per day window, unless otherwise indicated by your physician.”
Tips for taking creatine:
- Mix it into water, a smoothie, or your favorite beverage—it dissolves easily and has no strong taste.
- Consistency matters more than timing – taking it daily is what helps your muscles and brain build stores.
- Stay hydrated – creatine draws water into muscles, so drink plenty of fluids throughout the day.
How Creatine Compares to Other Supplements
When people ask about supplements, protein powders, BCAAs, and collagen usually come up first. These are great for giving your muscles the building blocks they need to repair and grow. Creatine, however, plays a slightly different role—it’s all about energy. By supporting your cells’ metabolism, creatine helps your body produce more ATP, which means you can train harder, recover faster, and even give your brain a little boost.
The good news? If you’re already getting enough protein in your diet, you probably don’t need extra BCAAs or collagen. Creatine, though, offers benefits that go beyond just building muscle.
Supplements That Pair Well with Creatine
Dr. Bouchie often recommends pairing creatine with a few other key nutrients to really maximize your wellness routine. Omega-3 fatty acids, for example, support your joints, cartilage, and overall recovery, making it easier to bounce back after workouts. Vitamin D3 is another essential nutrient, helping with bone health and muscle function so your body can make the most of your training and everyday activity.
Taken together with creatine, these nutrients create a powerhouse combination for strength, recovery, and overall wellness. The best part? It doesn’t have to be complicated.
Talk to your doctor to see how creatine could fit into your routine and give your body the fuel it needs to perform, and recover at its best.
