As a health professional, I’ve always been super selective about which vitamins and supplements I take. Many are packed with unnecessary fillers and binders, fail to deliver on their claims, or contain ingredients the body can’t digest - essentially rendering them useless (and a total waste of money).

However, there’s one supplement that’s become a staple part of my routine for many reasons. It’s one of the most evidence-backed supplements on the market and has proven whole-body benefits, which is why I take it daily and recommend it regularly to my physiotherapy patients…

For many years, creatine was believed by many to be for ‘gym bros’ and athletes. To this day, some people believe it’s a supplement to help with muscle growth and size, but with limited benefits elsewhere. This couldn’t be further from the truth: yes, creatine can support muscle growth and performance, but it’s also super beneficial for a number of other reasons. 

Creatine is known to increase rapid energy availability known as ATP. During short, high-intensity exercises like heavy lifts and sprints, our muscles rely on ATP for energy. Creatine is stored in cells as phosphocreatine which can donate a phosphate group to rapidly regenerate ATP, allowing muscles to maintain maximal effort for longer. 

Creatine also draws more water into muscle cells, increasing their hydration which in turn improves the environment for protein synthesis, acts as an anabolic signal that supports muscle growth, and reduces protein breakdown. 

I started taking creatine a few years ago and noticed subtle results, including more energy during my gym workouts and decreased DOMS (delayed onset muscle soreness). DOMS is the muscular discomfort felt 24-48 hours after a hard workout and can prevent exercise consistency. 

Although I noticed these small benefits, I stopped taking creatine after only a few weeks as I hadn’t made it a solid part of my routine. Several years passed and creatine didn’t cross my radar again until I discovered Extracted’s premium-grade Creatine Monohydrate. 

Having had a great experience with some of Extracted’s other supplements before (such as the joint-pain supplement Flexee), and knowing that they are of super high-quality, I decided to try taking creatine again consistently. I slotted it into my daily routine, mixing 5g into my morning smoothie each day before my gym session. 

After just a week of taking it every day, I noticed the energy for my gym workouts had improved and I was able to train harder with less fatigue. 

Although I noticed physical performance improvements relatively soon after taking creatine, it’s known to have cumulative effects and so the larger benefits can often be seen after several weeks or months. After 6 weeks, for example, I was benefiting from several physical benefits in the gym, such as:

• Faster recovery between workouts

• Ability to maintain high intensity across more sets

• Lifting heavier weights

• Incorporating extra reps into sets

However, not only did I see improvements in my physical health and performance, I also started to notice some cognitive changes. My mental clarity for my work tasks had improved and I was able to focus for longer periods of time before needing a break or getting distracted. I also found that I had more energy for work tasks, with less mental fatigue and improved sleep. I was able to complete certain tasks much quicker than I could previously, which improved my efficiency throughout the day. 

Although supplements should never replace a healthy lifestyle, they can take it to the next level. Good nutrition, regular exercise and efficient sleep can influence 95% of your overall wellbeing, which is key when considering whole-body health. However, high-quality supplementation has a role when it comes to striving for that final 5%. 

Creatine is the supplement that gives you the biggest bang for your buck. With proven physical and mental benefits that you can start noticing for yourself in as little as a week, it’s an inexpensive way to optimise your health. 

Personally, before taking creatine, I trained regularly and ate pretty well, but often ended the day feeling tired and over-worked. Creatine has improved my energy levels, recovery and efficiency, which means that I can get more done in a shorter space of time and I find that I’m not wiped out after a hard day of work and exercising! 

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.