Creatine is not just for the gym

Last reviewed October 28, 2026 by the Cellovi team.

The short answer

The International Society of Sports Nutrition calls creatine monohydrate the most effective nutritional supplement for high-intensity exercise and lean mass during training. It helps muscles make quick energy, and the research now reaches well beyond athletes: older adults, women and the brain. Paired with strength training, it helps adults build and keep lean mass and strength as they age, and a growing body of research links it to better memory. Cellovi Creatine gives 5 g a day, with no loading phase needed.*

What does creatine do?

Your body stores creatine as phosphocreatine, which rebuilds ATP (adenosine triphosphate), the molecule cells spend for energy, within seconds. About 95% of the body's creatine sits in muscle; the rest is in high-energy tissues such as the heart and brain (Candow and Forbes, 2023). You make some yourself and get the rest from food: a 6-ounce serving of meat provides about 0.7 g (Antonio et al., 2021).

Creatine and getting older

Muscle is worth building at any age, and worth protecting after 40. Across 16 randomized trials with 509 older adults, creatine plus resistance training added 1.32 kg more lean tissue than training with placebo. Chest and leg press strength rose more too (Forbes et al., 2021). An earlier analysis of 357 older adults found the same pattern, plus better results on a 30-second chair-stand test (DeVries and Phillips, 2014).

Younger adults see it too: across 12 studies in adults under 50, creatine with resistance training added 1.14 kg more lean mass than training alone (Desai et al., 2024).*

The key word is with. Most of the benefit comes when creatine is paired with strength training; it makes the training count for more.*

Creatine for women, including after 40

Women may have 70 to 80% lower natural creatine stores than men and usually eat less of it (Smith-Ryan et al., 2021). In women after menopause, 5 g of creatine a day with resistance training added lean mass beyond training alone, and leg strength rose too, in a 2026 review of placebo-controlled trials (Naddafha et al., 2026). In a 2-year trial of 237 women after menopause, creatine dosed by body weight, with strength training and walking, kept measures of hip bone strength from declining and made walking faster (Chilibeck et al., 2023). Women also have lower creatine in the front of the brain, and supplementation raised brain phosphocreatine, particularly in women (Antonio et al., 2021).*

Creatine and the brain

The brain runs on the same creatine energy system as muscle. A 2024 review of 16 randomized trials with 492 adults found that creatine improved memory, and people were faster on attention and processing speed tasks (Xu et al., 2024). A 2023 review found the clearest memory gains in adults aged 66 to 76 (Prokopidis et al., 2023).

Supplementation raises brain creatine by about 5 to 10%, compared with 20 to 40% in muscle. The best dose for the brain is an active area of research (Antonio et al., 2025). We grade creatine Established for muscle and Growing for memory and attention.*

Is creatine safe?

For healthy people, the evidence is reassuring. The International Society of Sports Nutrition concluded that creatine monohydrate is safe and well tolerated in studies lasting up to 5 years (Kreider et al., 2017).

You may have heard	What the research says
It damages your kidneys	At recommended doses it does not harm kidney function in healthy people. It can raise creatinine on a blood test, because creatine breaks down into creatinine, so tell your doctor you take it (Antonio et al., 2021).
It makes you bloated	In one study, five weeks of creatine caused no significant change in body water. Any early water gain is held in muscle, not fat (Antonio et al., 2021).
It dehydrates you or causes cramps	Not supported by the evidence (Antonio et al., 2021).
It causes hair loss	The idea traces back to one small 2009 study in young rugby players that has not been repeated. Later research has not found a link (Antonio et al., 2021).

How to take it

Take 3 to 5 g a day. Without a loading phase, 3 g a day fills muscle stores in about 28 days (Antonio et al., 2025). Cellovi Creatine Monohydrate gives 5 g per scoop, unflavored, so it disappears into water or coffee. It is for adults 18 and over. Talk to your doctor first if you have kidney disease or are pregnant or nursing.

You will find it in three routines: Her Healthspan, His Healthspan and Sharp Mind.*

Common questions

Should women over 40 take creatine?

Women may have 70 to 80% lower natural creatine stores than men and usually eat less of it. In women after menopause, 5 g of creatine a day with resistance training added lean mass beyond training alone, and in a 2-year trial, creatine dosed by body weight kept measures of hip bone strength from declining. Pair it with strength training for the most benefit.*

Do I need a loading phase?

No. Without a loading phase, 3 g a day fills muscle stores in about 28 days. Cellovi Creatine gives 5 g per scoop.

Is creatine bad for your kidneys?

At recommended doses, it does not harm kidney function in healthy people. It can raise creatinine on a blood test, so tell your doctor you take it. If you have kidney disease, talk to your doctor before you start.

Will creatine make me bloated?

In one study, five weeks of creatine caused no significant change in body water. Any early water gain is held in muscle, not fat.

Sources

• Candow DG, Forbes SC. Creatine supplementation: new insights on bone and brain health. Sports Science Exchange, Gatorade Sports Science Institute, 2023.
• Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 2017.
• Antonio J et al. Common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition, 2021.
• Antonio J et al. Part II: common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition, 2025.
• Forbes SC et al. Meta-analysis of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients, 2021.
• DeVries MC, Phillips SM. Meta-analysis of creatine with resistance training in older adults. Medicine and Science in Sports and Exercise, 2014.
• Desai I et al. The effect of creatine supplementation on resistance training-based changes to body composition: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 2024.
• Smith-Ryan AE et al. Creatine supplementation in women's health: a lifespan perspective. Nutrients, 2021.
• Chilibeck PD et al. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Medicine and Science in Sports and Exercise, 2023.
• Naddafha S, Antonio J, Kreider RB, Stout JR. Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 2026.
• Xu et al. Creatine supplementation and cognitive function in adults: systematic review and meta-analysis. Frontiers in Nutrition, 2024.
• Prokopidis K et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 2023.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.