Creatine isn’t new. But it’s having a serious moment.
Once seen as a weight room staple for powerlifters and bodybuilders, creatine is now being embraced by hybrid athletes, endurance pros, and high performers across the board.
Why? Because recent science is proving what the early adopters already knew: creatine delivers—across strength, cognition, and long-term health.
Here’s why it’s the most talked-about supplement right now.
Strength That Scales
Let’s start with what creatine’s best known for: more power, more reps, more gains.
A 2024 meta-analysis found that pairing creatine with resistance training led to an average of 11.3 kg in lower-body strength gains and 4.4 kg in upper-body strength. These numbers held strong across healthy adults under 50, with men typically seeing slightly more improvement, though women still made significant progress.
The most effective dosing range for strength benefits? Between 3–10 grams per day for 4–12 weeks, combined with a consistent training program.
Focus Under Pressure
Creatine is quickly gaining traction for what it can do beyond the gym: it sharpens mental clarity, memory, and processing—especially under stress.
A 2025 review covering 16 randomized controlled trials found that creatine supplementation moderately improved memory and processing speed. This was particularly evident in adults aged 18–60, women, and individuals with underlying health conditions.
Even more impressively, a single high dose (~0.35g/kg) has been shown to maintain cognitive performance during 21–22 hours of sleep deprivation, suggesting creatine supports the brain’s energy metabolism when things get tough.
Whole-Body Benefits
Recent studies have expanded creatine’s reputation into full-body wellness.
According to a 2025 review in Frontiers in Physiology, creatine plays a role in:
- Supporting heart and vascular health
- Enhancing immune function
- Improving rehab outcomes from injury or illness
- Mitigating age-related declines in muscle and bone density
- Helping manage conditions like diabetes, osteoporosis, and sarcopenia
- Preserving lean mass during cancer treatments
Early evidence also suggests creatine could have antidepressant effects, possibly by influencing dopamine pathways.
The Female Factor
More women—especially those in midlife—are turning to creatine for its muscle, bone, energy, and cognitive benefits.
As estrogen levels shift during perimenopause and beyond, creatine may help preserve lean muscle, reduce brain fog, and improve post-training recovery. Anecdotal reports highlight less soreness, better focus, and improved sleep—all without major side effects.
Dosing and Safety
Here’s how to use creatine effectively:
- Maintenance dose: 3–5 grams per day
- Loading (optional): ~0.3g/kg/day for 5–7 days
- For cognitive effects: up to 20–30 grams/day short-term (consult a professional)
Common side effects are minor: water retention, bloating, and some GI discomfort. Long-term use has shown no negative impact on kidney health in otherwise healthy individuals.
Choosing a Trusted Source
Not all supplements are created equal, and creatine is no exception. For those who want a clean, well-tested option, we trust Thorne Creatine. It’s NSF Certified for Sport and used by athletes who care about what goes into their body as much as how they perform.
If you’re looking to try creatine for the first time—or just want a product you can rely on—you can check out the one we use here: VTLZR x Thorne Creatine.
Final Word
Creatine is more than a performance booster—it’s a training, thinking, and longevity tool.
It increases strength. Enhances cognitive resilience. Supports your body’s critical systems as you age. And it’s safe, accessible, and incredibly well-researched.
Whether you’re lifting heavy, running long, or just trying to feel your best every day, creatine belongs in your stack.
Train harder. Recover better. Stay sharper. That’s the VTLZR standard.
