Is creatine for me, and do I need it?

Do I need to take creatine?

Creatine has been getting a lot of attention recently, which naturally raises the question, what is it and is it something worth considering in a busy working life?

What is creatine?

Creatine is a naturally occurring compound in the body. In scientific terms, it is a small nitrogen containing organic molecule made from three amino acids, arginine, glycine and methionine.

Its main role is to help the body produce energy quickly during short bursts of high intensity activity such as sprinting, jumping or weight training.

Most creatine in the body is stored in skeletal muscle as phosphocreatine. This acts as a rapid energy reserve that helps regenerate ATP, which is the body’s main energy currency.

Where does creatine come from?

The body produces creatine naturally in the liver, kidneys and pancreas. We also obtain it through food, mainly from animal sources such as:

• Beef and pork

• Fish including salmon and herring

• Smaller amounts from poultry such as chicken and turkey

Plant foods contain very little creatine. Because of this, people following vegan or vegetarian diets tend to have lower creatine stores in their muscles.

Why do people take creatine supplements?

Creatine is one of the most well researched sports supplements and is commonly used to:

• Improve strength and power

• Support performance during high intensity exercise

• Help with muscle growth when combined with resistance training

• Support recovery between training sessions

Why is creatine relevant to work and productivity?

Although creatine is widely known for its role in physical performance, there is growing interest in its role in cognitive performance and mental stamina.

The brain is highly energy demanding. It uses a significant proportion of the body’s ATP, particularly during tasks that require sustained attention, problem solving and decision making.

Creatine helps support the availability of this energy, which is why researchers have explored its potential impact on:

• Mental fatigue during long or demanding workdays

• Short term memory and attention

• Cognitive performance under stress or sleep disruption

• Overall mental resilience during periods of high workload

Some studies suggest creatine supplementation may offer small improvements in cognitive performance, particularly in situations where the brain is under strain, such as sleep deprivation or prolonged mental effort. Research is still developing, but the interest reflects its role in cellular energy metabolism.

What type of creatine should you use?

Most research has been carried out using creatine monohydrate, which is considered the gold standard form.

Studies show that creatine monohydrate can increase muscle creatine stores and improve strength, power and lean mass when combined with resistance training.

It is also considered safe for healthy individuals when used at standard doses of around 3 to 5 grams per day. The most common side effect is mild water retention, especially when first starting supplementation.

As with any supplement, it is sensible to check suitability with a healthcare professional, particularly if you have any medical conditions or are taking medication.

Do you need it in a corporate wellbeing context?

The short answer is no. Creatine is not an essential nutrient, and the body produces it naturally.

A diet containing animal products will generally provide enough creatine to maintain normal levels.

However, in a modern workplace context, supplementation may be worth considering for some individuals. This is particularly relevant for:

• Employees working long or cognitively demanding hours

• People experiencing high levels of mental fatigue or burnout risk

• Those with limited dietary intake of animal products

• Individuals combining work stress with physical training or active lifestyles

Creatine is not a replacement for sleep, nutrition or workload management. However, it is one of the most well researched supplements for supporting cellular energy systems, which are fundamental to both physical and cognitive performance.

For organisations focused on employee wellbeing and sustainable performance, creatine is increasingly being discussed as part of a broader conversation around energy, resilience and cognitive function, rather than just sports nutrition.