What is creatine? Your complete guide to thus powerful compound

When people ask what is creatine, the answer usually starts and ends with muscle gains—but there’s so much more to this powerful, naturally occurring amino acid compound. From brain fuel to mood booster, creatine supplementation has evolved into one of the most well-researched dietary supplements on the market. Let’s unpack the science, bust the myths, and connect the dots across muscle, mind, and more.

Creatine 101: The Basics

Creatine is a compound synthesised in your body (mainly liver, kidneys, and pancreas) from three amino acids—arginine, glycine, and methionine. It’s then stored mostly in skeletal muscle as creatine phosphate, ready to regenerate ATP (adenosine triphosphate), your cells’ main energy currency. That’s why it plays a major role in exercise performance, especially during short bursts of high-intensity exercise.

But creatine isn’t just about biceps and deadlifts. A small but mighty amount of it is stored in the brain, making creatine for brain function and mood support a rapidly growing area of interest.

Your body also gets dietary creatine from meat and fish, but plant-based eaters often miss out—which makes oral creatine supplementation extra valuable.

The Muscular Side: Creatine for Muscle Mass & Performance

When it comes to muscle growth, muscle recovery, and lean body mass, creatine monohydrate is the gold standard. It’s been shown to:

• Increase muscle creatine stores for improved muscle strength

• Enhance exercise performance and physical performance

• Support gains in lean tissue mass with resistance training

• Aid muscle recovery post-workout

Studies from the International Society of Sports Nutrition show that long term creatine supplementation is safe and effective for healthy adults. No need to cycle off or fear water retention—it’s more likely to support hydration and muscle fullness.

For those treating or managing muscle disorders, creatine treatment is also used clinically to offset creatine deficiency syndromes.

Creatine & the Brain: More Than Muscle

Creatine doesn’t stop at quads and curls. A chunk of your total creatine—around 5-10%—is stored in the brain, where it supports brain function, cognitive performance, and mental energy. In our deep dive article Creatine For Brain, we explore how oral creatine monohydrate supplementation can:

• Improve performance in memory and cognitive tasks

• Reduce mental fatigue from sleep deprivation or stress

• Possibly support conditions like post traumatic stress disorder and neurodegenerative diseases

Plus, creatine helps with mood regulation—especially for women, as we discuss in Creatine for Women. More creatine = more brain fuel.

Creatine & Mood: The Mitochondrial Link

If you’ve read our article Creatine for Anxiety and Depression, you’ll know that creatine metabolism is deeply tied to brain energy. Creatine helps restore ATP in the brain, balancing neurotransmitters and potentially improving symptoms of depression and anxiety. Studies show it can:

• Boost serotonin activity

• Improve outcomes when paired with antidepressants

• Fight oxidative stress in brain cells

The research is still growing, but the early results? Very promising.

Vegetarians & Vegans: Why Creatine Is Your Best Mate

Because plants don’t contain creatine, vegetarians and vegans are often low in muscle creatine and brain creatine. That’s why we wrote Vegetarian and Creatine: What You Need to Know. The highlights:

• Vegans may respond better to creatine supplements than omnivores due to low baseline levels

• Creatine boosts energy metabolism, brain function, and body composition

• No animal products involved—creatine monohydrate is 100% synthetic and often vegan certified

Is Creatine Safe?

Creatine has been studied for decades and is considered safe for healthy adults. Common myths about it causing kidney damage, muscle cramping, or bloating have been debunked.

If you’re managing kidney disease or taking meds that affect kidney function, talk to a healthcare provider. Otherwise? No stress.

How to Take Creatine: Protocols & Tips

• Loading phase: 20g/day split into 4 doses for 5–7 days

• Maintenance dose: 3–5g/day ongoing

• Slow start: Skip loading and just take 3–5g daily

You don’t need to time it around workouts—just be consistent. Mix it with water, juice, smoothies—whatever works.

Meet Our Favourite: Botanika Blends Creatine Monohydrate

When it comes to choosing creatine, quality matters. Botanika Blends Creatine Monohydrate is 100% pure, tasteless, vegan friendly, and lab-tested for peace of mind.

Whether you’re chasing strength, sharper thinking, or just want to feel less blah—it’s got your back.

Summary Table: Creatine At A Glance