Yes, full stop… well maybe.

Really though, whether or not you decide to add creatine to a supplementation regiment, let’s at least know what it is and how it works. For the sake of simplicity, I’m discussing creatine monohydrate. There are other forms that are marketed as superior, but the widely studied form is monohydrate.

So, What Is Creatine Anyway?

Creatine is a naturally occurring compound found in your body—mainly in your muscles and brain. It’s made from three amino acids: arginine, glycine, and methionine. Your liver and kidneys can make some of it on their own, and you can also get a small amount from food (red meat, fish, etc.). But the thing is… the average person gets nowhere near the amount that’s shown to boost performance or cognitive function. That’s where supplementing comes in.

As stated earlier, when we talk about creatine monohydrate—the most studied, reliable, and effective form—we’re usually talking about a white, flavorless powder you can toss in your water bottle. It’s not magic. But it does work.

How Is Creatine Made?

No, it's not scraped off gym floors or extracted from mysterious animal glands (thankfully). The creatine you buy in supplement form is usually made synthetically in a lab. Here’s the quick version:

Two main ingredients—sarcosine (a compound similar to an amino acid) and cyanamide—are combined in a reactor.
The reaction creates creatine crystals, which are then filtered, dried, and ground into a fine powder.
And there it is: pharmaceutical-grade creatine monohydrate.

3 Solid Benefits of Creatine Supplementation

1. Improved Strength and Power Output

This one’s the headliner. Creatine helps your body recycle ATP—the energy currency your muscles use during short bursts of activity like lifting weights, sprinting, or jumping. Translation: more reps, heavier lifts, and better gym performance. If you’ve hit a plateau, creatine can be a great addition that helps you break through.

2. Better Muscle Recovery and Growth

Creatine draws more water into your muscle cells, which can help with muscle recovery and hypertrophy over time. More importantly, it allows you to train harder, more often—indirectly supporting muscle growth over the long haul.

3. Cognitive and Neurological Support

Creatine isn’t just for biceps and PRs. Your brain also uses ATP, and creatine has been studied for its potential to improve cognitive performance—especially in sleep-deprived individuals or older adults. Who knew?

Here Are 3 Potential Drawbacks

1. Temporary Water Retention

Some people experience bloating or a slight jump on the scale when they first start creatine. This is not fat gain—it’s just water being pulled into your muscles. While it can be annoying, it’s usually temporary and tends to level out after a couple of weeks.

2. Digestive Upset (In Some People)

Taking too much creatine at once—especially without enough water—can lead to stomach cramps or GI discomfort. The solution? Stick to the recommended 3-5g per day and drink plenty of water. Loading phases aren’t necessary unless you’re on a very tight timeline.

3. Not Everyone Responds the Same

Some people are “non-responders” to creatine, meaning they don’t see the same strength or performance benefits. This could be due to already having high levels of stored creatine (think: high meat-eaters) or genetic differences. It’s not dangerous—it just might not give you the boost it gives someone else.

The Bottom Line

If you’re someone who trains consistently, wants to build strength, improve recovery, or just support overall brain and body health, creatine monohydrate is one of the most effective (and affordable) supplements out there. It’s not flashy. It doesn’t have the hype of pre-workouts or fat burners. But it works—and it’s backed by a mountain of science.

Just remember: it’s not a magic pill. It works with good training, good nutrition, and good sleep. So if all that’s dialed in, creatine might be the icing on the cake.

Should you take Creatine?