🧠💪 Creatine: The Most Important Supplement You’re Probably Not Taking
It’s not just for gym rats. From brain health to aging well, creatine may be the foundational supplement your doctor never told you about.
🧠💪 Creatine: The Most Important Supplement You’re Probably Not Taking
By Jeffrey I. Barke, MD
In the world of supplements, few are as misunderstood—and as undervalued—as creatine. It’s long been relegated to the domain of bodybuilders and gym rats, dismissed by mainstream medicine, and largely ignored by holistic practitioners.
That’s a mistake.
Creatine is not just about biceps and bench presses. It’s a naturally occurring compound found in the body, primarily stored in muscles but also present in the brain and other organs. It plays a critical role in energy production, especially during short bursts of high-intensity activity. But its benefits go far beyond physical performance.
We’re now discovering that creatine may support cognitive function, mental health, metabolism, and longevity.
And yet, it’s rarely recommended. Why? Because creatine is cheap, widely available, non-patentable—and therefore not profitable for pharmaceutical companies. There’s no billion-dollar incentive to promote it, no prescription needed, and no TV ads urging you to “ask your doctor.” So, most doctors don’t talk about it at all.
As a board-certified primary care physician who practices integrative and holistic medicine, I believe creatine deserves a second look—not just as a workout booster, but as a foundational nutrient for health.
🔟 Reasons Creatine Might Be the Most Important Supplement You’re Not Taking
1. Creatine Powers Cellular Energy
Creatine helps regenerate ATP—the body’s cellular fuel. This isn’t just about lifting weights; every cell in your body, including neurons and immune cells, depends on ATP. Supplementing with creatine improves energy at the cellular level.
2. Supports Brain Health and Cognitive Function
The brain is an energy hog. Creatine enhances ATP availability in brain cells, which may explain why studies show improved memory, executive function, and mental stamina—especially in sleep-deprived or older individuals.
3. Improves Mood and Mental Health
Emerging research suggests creatine may support neurotransmitter function and help reduce symptoms of depression and anxiety—particularly in women and those with treatment-resistant depression. And unlike psychiatric meds, creatine doesn’t come with a laundry list of side effects.
4. Supports Healthy Aging and Longevity
We lose muscle mass, brain volume, and mitochondrial function as we age. Creatine supports muscle preservation, cognitive resilience, and mitochondrial health, making it a powerful ally for healthy aging.
5. Enhances Muscle Mass and Strength (Without Turning You Into a Bodybuilder)
Yes, creatine builds and preserves lean muscle—but this isn’t about vanity. Muscle is metabolically protective. Maintaining it reduces your risk of frailty, falls, insulin resistance, and chronic disease.
6. Improves Blood Sugar and Insulin Sensitivity
Some studies suggest creatine improves glucose uptake and insulin sensitivity. Combined with strength training, it may be especially helpful in those with metabolic syndrome or type 2 diabetes.
7. Protects Against Neurological Diseases
Early evidence shows creatine may help in Parkinson’s, ALS, and MS by improving mitochondrial energy and buffering neurodegeneration. It's not a cure—but it may help slow progression and preserve function.
8. Safe, Inexpensive, and Well-Studied
Creatine is one of the most extensively researched supplements ever. It’s well-tolerated, even long-term. No prescription. No co-pay. Just foundational support for body and brain.
9. A Rare “Supplement of Substance”
Unlike trendy powders and exotic blends, creatine has consistent, reproducible, evidence-based effects. And the most effective form? Good ol’ creatine monohydrate—3 to 5 grams a day.
10. Unpatentable = Unprofitable = Ignored
Creatine isn’t pushed by Big Pharma because it can’t be patented. No money in it means no medical attention. But that doesn't make it any less powerful—or important.
Final Thoughts
As a physician who prioritizes root-cause healing and views the body as an interconnected whole, I believe creatine deserves a place in the holistic toolkit. It’s not a magic bullet—but it’s foundational. It supports energy, brain health, resilience, and longevity—and it’s one of the most cost-effective, evidence-backed tools we have.
Maybe it’s time we stopped thinking of creatine as just a supplement for gym bros—and started recognizing it as a supplement for everyone.
My Favorite Creatine Product:
I recommend Creatine Monohydrate Powder by Designs for Health—a clean, research-backed formulation. You can get it at 15% off through my Fullscript store here:
👉 https://us.fullscript.com/welcome/rxforliberty/store-start
Disclaimer:
The information in this article is for educational purposes only and is not intended as medical advice. Always consult your physician or healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking medications.
🧾 Selected References
Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology, 167(3), 321–329.
Avgerinos, K. I., et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173.
Balestrino, M., & Adriano, E. (2019). Creatine as a promising neuroprotective agent in neurodegenerative diseases. Neuropharmacology, 145(Pt A), 79–89.
Gualano, B., et al. (2012). In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43, 519–529.
Candow, D. G., et al. (2014). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 5, 99–111.
Dr. Jeffrey I. Barke, MD
Board Certified Primary Care Physician, practicing holistic and integrative medicine
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Very informative post - I was just recommended to take creatine by a friend who is studying nutrition. She said there are too many benefits not to take this daily especially at my age - 44 yo woman.
Thank you!
Yess! Creatine is the only supplement I can actually feel the benefit of. A multi-month bout with pain ruined my deep sleep, and many months later it’s still to return to it’s normal levels (my oura ring claims I got 4 minutes night ) and creatine has made it possible to function almost normally through this ordeal.