Why has creatine gone mainstream? 

Creatine has been one of the most researched supplements in sports nutrition for decades. What’s changed is how – and why – men are using it. For years, it was pigeonholed as a strength supplement, but new research shows it supports brain performance, stress resilience and healthy ageing. Rhian Stephenson – nutritionist, naturopath and founder of Artah – has seen the shift first-hand: “Creatine was always seen as a gym supplement, but the research now goes far beyond strength. We’re looking at benefits for cognitive function and even longevity.” Maz Packham, nutritional therapist at W-Wellness, sees the change in attitude reflected in her clients too. “There’s been a real move towards future-proofing health. Creatine supports muscle, cognitive function and cellular energy – all key pillars of ageing well.”  

Remind us – what exactly is creatine? 

Creatine is a compound your body makes naturally from amino acids. You also get a small amount from foods like red meat and fish, but most men don’t eat enough to reach optimal levels. Creatine helps your body produce energy quickly. When you train, sprint or even try to power through a mentally demanding afternoon, your cells rely on ATP, the molecule that fuels effort. Creatine helps your body recycle ATP faster, meaning more available energy when you need it. Maz breaks it down: “Creatine restores the body’s energy currency. When ATP runs low, creatine helps top it back up so you can keep going at a higher level.”  

If you’re not trying to get bigger, is it still worth taking? 

Yes – and this is exactly why creatine has exploded in popularity. Sure, it supports strength, but the day-to-day benefits are focus, energy and resilience. As Rhian explains, “Creatine helps you train harder and recover faster. Men don’t realise how much it can influence intensity until they try it.” With more available energy, you can push harder without feeling wrecked afterwards. The cognitive benefits also can’t be ignored. The brain stores creatine, and because brain cells also use ATP, creatine supports mental clarity. “Creatine can improve focus and mental performance, especially during stress or fatigue,” says Maz. Rhian adds that creatine has even shown promise for days after bad sleep: “There’s evidence creatine can offset the mental slump that comes from lack of sleep.”  

So even if you don’t lift weights, it still helps? 

Yes – you don’t need to be lifting heavy to benefit. If your training involves bursts of effort – think intervals, padel, football, rowing or HIIT – creatine will still make a difference. “Creatine improves sprint capacity and recovery,” says Rhian. “It helps you push harder and adapt faster.” Rachel Butcher, head of nutrition at Third Space, explains why endurance athletes used to avoid it: “Creatine was historically seen as something for power lifters and sprinters. Endurance athletes steered clear because they worried about water retention. But the science has moved on, with evidence emerging for endurance too. Think about that final push – the last hill or sprint to the finish line. The athlete with saturated creatine stores will have the edge.” In a nutshell, she says, creatine doesn’t just help you generate power – it helps you maintain it when it matters.