Creatine has recently exploded across social media feeds, often promoted as a must have supplement for everything from muscle growth to brain performance. While it may feel like the latest wellness trend, creatine has actually been around for decades, particularly in gym and bodybuilding circles.
At AstonRX, I am always guided by one principle - strong clinical evidence must underpin any recommendation. Popularity alone is never enough. While there is emerging research around creatine, I do not yet feel there is compelling enough long term clinical evidence for me to broadly recommend supplementation. That does not mean it is harmful. It simply means I believe the foundations of health deserve far more attention before adding another product to your routine.
Creatine is not a miracle supplement. No supplement is. Muscle strength, energy, metabolic health and cognitive function are built on sleep, nutrition, resistance training, stress management and overall lifestyle consistency. Without those pillars in place, no powder will deliver meaningful results.
From a physiological perspective, creatine is not foreign to the body. It is a naturally occurring compound found predominantly in muscle meats. Around 100 grams of beef provides approximately 0.5 grams of creatine. The average adult uses roughly 1.5 to 2 grams per day, primarily to support muscle contraction, brain function and cellular energy production.
Interestingly, your body is not reliant solely on dietary intake. The liver, kidneys and pancreas synthesise around 1 gram per day from amino acids including arginine, glycine and methionine. The remaining 0.5 to 1 gram typically comes from food sources. In most cases, a balanced diet that includes adequate protein can support baseline needs.
For those who choose to supplement, it is generally considered safe for healthy individuals. However, some people experience gastrointestinal discomfort, bloating or fluid retention. I personally experience digestive upset with creatine, which is another reason I choose not to take it.
If you are considering creatine, the most important question is why. What outcome are you hoping to achieve? Is your training structured and progressive? Is your protein intake sufficient? Are you sleeping well? These questions matter far more than whether you add another supplement.
Creatine is available in our online store for members who wish to use it. However, my approach remains the same - prioritise the foundations first. Supplements should support a strong lifestyle, not attempt to replace it.
