Creatine: Why Everyone’s Talking About It (and Why You Should Too)

By Professor Grant Schofield, PREKURE

Creatine, once the go-to supplement for bodybuilders and elite athletes has quietly gone mainstream. Once a gym-bro secret, it’s now one of the most studied and surprisingly effective compounds for everyone interested in better performance, better sleep, and better brain health.

So, what’s hype and what’s actually happening inside your body?

From the gym to the brain

Twenty years ago, creatine was almost exclusively for sprinters, weightlifters, and people chasing that last rep in the gym. But in the last few years, the science has exploded.

Research now shows creatine doesn’t just help muscles, it benefits the brain, too. It’s been linked to better sleep, sharper thinking, and even slower cognitive decline in Alzheimer’s patients.

And the headline-grabbing study? A trial where people with depression were given talk therapy with or without creatine. The creatine group saw double the improvement. One trial doesn’t make gospel truth, but it’s an incredible start.

What does it actually do?

Think of creatine as a fuel booster for your cells.

It increases the phosphate pool in your mitochondria – the tiny energy factories inside every cell. Your body converts ADP into ATP (its energy currency) billions of times a day, and phosphate is the key ingredient.

More phosphate = more energy.

That’s why creatine helps muscles perform better and recover faster. But here’s the kicker – your brain is 20 times more energetic than your muscles. It’s no wonder creatine also supports mental clarity, mood, and focus.

Who should take it?

Almost everyone…except perhaps very young children, since research hasn’t yet explored that group.

From teenagers to adults in their 80s, creatine supports strength, muscle mass, recovery, and brain function.

“I’ve been in this field for 30 years,” says Grant. “I’ve never been enthusiastic about supplements — until now. My whole family’s on it. My mum’s 84. We all take it.”

If you train regularly, creatine can help you gain a kilo or two of muscle and lose a similar amount of fat over six months. If you don’t train, it still seems to support your brain and mood.

How to take it

The good news: it’s simple.

Just one small daily dose (around 5 grams)…no need to time it around workouts. Look for creatine monohydrate, the most tested and effective form.

No loading phases, no fancy stacks. Just consistency.

The final word

Creatine isn’t a miracle powder, but it’s as close as supplements get to one. It’s safe, inexpensive, and backed by solid science. Whether you’re chasing better workouts, better sleep, or just sharper thinking, it’s worth your attention.

And while you’re at it, keep eating good fats. The brain loves them. Omega-3s from fish, quality meats, and whole foods are essential. Despite what the old “low-fat” era told us, fat is your friend.