Written by Courtney Human RD(SA)

I have to confess, being a registered dietitian that is not the most accustomed to sport nutrition, I find whenever the topic of gym supplements pops up, my brain switches off (or any supplements for that matter. I blame varsity for drilling the ‘food first’ principle into me). This is possibly why I have avoided this creatine craze up until now. However, today, after seeing another dietitians Instagram post I felt somewhat inspired to give creatine the love it deserves especially with it being the month of love after all. Besides the Valentines emotional rollercoaster, some of us are still recovering from the trauma of Janu-worry and it seems the once unsung hero of the bodybuilding world, is now making waves in the realm of cognitive health and emotional well-being too. This caught my attention and no this is not a cry for help.

I’m sure you are also wondering what creatine actually is, and apparently it is a naturally occurring compound found in small amounts in animal-based foods like fish, chicken and red meat. It’s stored primarily in our muscles and used for quick bursts of energy—which is why it’s long been associated with powerlifters, sprinters, and anyone trying to squeeze out that last rep. However, new research is showing creatine’s impact goes beyond the squat rack and straight into brain health. It works by increasing phosphocreatine stores in muscles and the brain. This boosts ATP production (the body’s main energy currency), helping with high-intensity activity, muscle recovery, and fuelling cognitive functions such as short-term memory, mental clarity and overall brain health. Essentially, it’s like having a backup generator for your muscles and your mind.

Creatine has been studied for decades, and the most researched form—creatine monohydrate—remains the gold standard. The reason why it seems to be a gym staple is because benefits include:

• Increased muscle strength and power – It enhances energy availability for short bursts of exercise, meaning you can lift heavier and perform better in resistance training.
• Faster recovery – Helps muscles recover post-workout, reducing fatigue and soreness.
• Muscle growth – While it won’t turn you into “The Rock” overnight, studies show that creatine supplementation increases lean muscle mass when paired with strength training.

But creatine isn’t just for those looking to bulk up. It’s completely safe during weight loss, as it can help maintain muscle mass while in a calorie deficit. If you’re trying to lose fat but keep those hard-earned muscles, maybe creatine should be your late Valentine this February. To enhance the absorption of creatine monohydrate, here are 5 well-supported strategies based on the latest research:

1. Use Consistently: To saturate muscle creatine stores, aim for a daily dose of 3-5 grams, with regular use being more important than timing. Studies show that skipping days or using high doses is unnecessary and doesn’t provide additional benefits.
2. Pair with Carbs: Creatine absorption is enhanced when taken with simple carbohydrates, as this increases insulin levels that help transport creatine into muscles. A study found that taking creatine with a carb-rich drink (like fruit juice) can increase its uptake by about 60%.
3. Combine with Protein: Consuming creatine with protein, particularly post-workout, supports muscle recovery and protein synthesis.
4. Stay Hydrated: Creatine draws water into your muscles, so it’s essential to stay hydrated. We recommend increasing your water intake by 1-2 cups per day with creatine supplementation.
5. Post-Workout Timing: Taking creatine after a workout may offer the best results, as muscles are more sensitive to nutrient uptake during recovery. Research shows that post-exercise creatine consumption can improve strength gains compared to other timing methods.

Now, here’s where things get really interesting. Emerging research is showing that creatine isn’t just for gym-goers—it might actually be a powerful brain booster too. Studies suggest creatine enhances cognitive function, particularly in sleep-deprived individuals. Ever feel like your brain just stops working by 3 p.m.? Creatine might help combat that mental exhaustion, increasing alertness and focus. Moreover, creatine is now being studied as a potential tool for improving symptoms of depression. Research suggests that depressed individuals have lower creatine levels in the brain, and supplementation could help restore these levels, boosting mood and enhancing the effectiveness of antidepressants. While it’s not a replacement for therapy or medication, there’s promise in how creatine supports brain energy metabolism—an area implicated in mood disorders.

As a registered dietitian, I will always advocate for food first, supplements second. While creatine isn’t naturally found in plant-based foods, and even meat-eaters may struggle to get enough from diet alone, it’s worth asking: is supplementation necessary for you? When looking at cost VS benefit at least creatine monohydrate is relatively cheap compared to other supplements that promise the world and deliver little. But, if your diet is already protein-rich and well-balanced, you might not need it. If you’re seriously into resistance training, endurance sports, or cognitive optimisation, creatine could be a worthwhile addition. But taking it without regular exercise won’t suddenly make you stronger—the magic happens when paired with resistance training, if you don’t move it, you lose it!

Once again, if you’re expecting a miracle supplement that works without effort, you might want to rethink your approach. Just like relationships, nutrition is all about long-term commitment over quick fixes. Creatine isn’t a love-at-first-scoop kind of supplement, but over time, with consistency and proper nutrition, it might just be your new gym (and brain) bestie. As always, speak to a healthcare professional before adding any new supplement because your health deserves more than just blindly following fitness trends. Happy February—whether you’re celebrating love, lifting weights, or just trying to keep your brain in check!