03/13/2026
Creatine is everywhere right now.
And with that comes a lot of confusion.
First things first: creatine isn’t a steroid and it’s not some extreme bodybuilding supplement. It’s actually a compound your body already produces naturally, and it’s one of the most researched supplements we have, with decades of data behind it.
So what does it actually do?
Creatine helps your body produce ATP, which is essentially your cells’ energy currency. It’s what your muscles use when you lift something heavy, sprint, get up off the floor, or chase your kids around.
More available ATP can support:
• strength output
• exercise performance
• recovery
And here’s something a lot of people don’t realize:
Women naturally have lower creatine stores than men, and those levels tend to decline even more as we age, especially in our 30s and 40s.
Which is interesting, because historically creatine has been marketed almost exclusively toward men trying to “bulk up.”
But women may actually benefit just as much, sometimes even more.
As a chiropractor, I care deeply about things that help protect your long-term health, like:
• preserving muscle mass
• supporting bone density
• improving recovery
• supporting brain health
• building long-term resilience
Because muscle is protective.
Strength is protective.
And we naturally lose both if we’re not actively maintaining them.
So if you’re strength training, trying to prevent muscle loss as you age, navigating perimenopause, or just trying to keep up with a busy life, creatine can be a supportive tool.
Not magic.
Not required.
But potentially helpful.
Most research supports 3–5 grams per day for general use.
And like anything, it’s not for everyone, if you have kidney concerns or other medical conditions, it’s always best to talk with your healthcare provider first.
But overall, creatine remains one of the most studied and well-tolerated supplements out there.
And if your goal is strength, longevity, and maintaining muscle as you age… it’s worth understanding.
💙
