Creatine is one of the most extensively researched supplements in sports and exercise science. Its reputation rests on decades of research and consistent findings in both athletic and clinical settings. But, as with all supplements, nuance matters. The form you take, the brand you trust, and the way you use it can influence outcomes.

Creatine is a naturally occurring compound synthesised in the liver, kidneys, and pancreas from amino acids (glycine, arginine, methionine).

It is also obtained through diet, particularly from meat and fish. In skeletal muscle, creatine is converted to phosphocreatine, which acts as a rapid “buffer” to regenerate adenosine triphosphate (ATP) - the body’s primary energy currency.

During short bursts of high-intensity exercise (sprinting, weightlifting, interval training), phosphocreatine replenishes ATP so muscles can continue contracting at higher force and speed. With higher intramuscular creatine stores, performance during repeated or explosive efforts can improve.

• • • • • • • • • • • Here’s what research supports:

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• Increased strength and power: Creatine supplementation improves maximal strength and power output compared to placebo, particularly when combined with resistance training.

• Greater lean mass gains: By enhancing training capacity and drawing water into muscle cells, creatine supports lean mass gains over weeks to months.

• Reduced fatigue: Creatine helps restore energy between sets and sessions, buffering metabolic stress and modestly improving recovery.

• Cognitive and neurological applications (emerging): Early research suggests creatine may support cognition and resilience under metabolic stress (e.g. sleep deprivation, ageing, or brain injury). Findings are promising but not yet conclusive.

• Strong safety record: Over many human trials, including long-term studies, creatine has shown a strong safety profile in healthy individuals. Mild water retention and occasional digestive discomfort are the most common side effects. Myths about kidney or liver damage remain unsupported in healthy populations.

Choose creatine monohydrate: Creapure® is the gold standard.

• Be cautious with gummies and liquids.
• Look for third-party testing, clear labelling of grams per serve, and brands with strong reputations.
• Compliance markers like TGA approval, HASTA testing, and chromatography add extra assurance.

Creatine powders and capsules are well-established, but the boom in gummy supplements has raised red flags. A recent exposé on PUSH’s creatine gummies revealed almost no detectable creatine, sparking an industry-wide investigation into the gummy category.

Independent testing confirmed the concern: nearly 50 percent of creatine gummies tested contained far less creatine than advertised, and some had zero grams.

In several cases, creatine had degraded into creatinine, an inactive by-product. Liquid creatine also appears to have some pitfalls with the same degradation into creatinine impacting its effectiveness.

Although creatine is best known for building strength and muscle, research increasingly highlights its importance for women’s health, especially in mood, brain function, and ageing.

Women naturally have lower creatine stores than men, up to 70–80 percent less, due to differences in muscle mass, diet, and hormonal fluctuations. These levels decline further with age and menopause, when oestrogen drops accelerate muscle, strength, and bone-density losses.

Supplementing with creatine, particularly alongside resistance training, may help slow these changes. Beyond physical health, creatine supports brain energy metabolism and may improve mood stability, cognition, and mental clarity — important since women experience higher rates of depression and cognitive decline, especially post-menopause.

Its ability to regenerate ATP also makes it valuable for reducing fatigue and boosting energy. Looking ahead, researchers are exploring creatine’s role in cognitive resilience and healthy ageing, with early studies showing promise, though larger trials are still needed.

• Practical daily dose: 3–5 g of creatine monohydrate per day is sufficient for most people.
• Consistency matters: Take it daily; timing is less important than adherence.
• No cycling required: Evidence does not support cycling on and off.
• Stay hydrated: Creatine draws water into muscle cells, so fluid intake should increase accordingly.

• Not a fat burner: Creatine does not directly promote fat loss.
• Not a hormone or stimulant: It does not increase testosterone or act like caffeine.
• Not a shortcut: Benefits depend on training — creatine supports performance, but it won’t replace effort.

ATP Science is an Australian company producing science-backed supplements “made in Australia.” Their creatine uses Creapure®, a German-manufactured creatine monohydrate known for purity and consistency. Products are independently batch tested, HASTA certified, and undergo liquid chromatography analysis before release. ATP also offers a chewable format alongside powders, with a focus on clean ingredients and transparent labelling.