The Essentials #13: Essential Chiropractic Recommends Creatine

Creatine: A Simple Supplement With Big Health Benefits

At Essential Chiropractic, we spend a lot of time helping patients build stronger, healthier bodies—whether they’re managing stress, recovering from injury, or simply trying to feel and function better. While nutrition and supplementation aren’t magic bullets, certain evidence-based supplements can make a meaningful difference. One of the simplest and best-studied is creatine.

Most people associate creatine with bodybuilders or athletes, but the research over the past decade paints a much larger picture: creatine supports strength, endurance, cognition, healthy aging, and even better recovery—making it relevant for nearly everyone, not just gym-goers.

What Exactly Is Creatine?

Creatine is a naturally occurring compound made from amino acids. Your body stores it in muscle cells where it helps produce ATP, the energy currency of the cell. More ATP means more available energy, especially for short bursts of effort like strength training, sprinting, or even climbing stairs.

We get a small amount through foods like red meat, fish, and poultry, but supplementation provides a more consistent and effective dose.

Benefits of Creatine Supplementation

1. Increased Strength & Muscle Performance

Creatine is one of the most proven supplements for improving strength and power. This is especially beneficial for:

People strength training

Those recovering from injury

Older adults trying to maintain muscle mass and mobility

Maintaining muscle is crucial for long-term health, metabolic function, and fall prevention as we age.

2. Faster Recovery

Creatine has been shown to reduce muscle soreness and improve recovery between workouts. From a chiropractic perspective, better recovery means less inflammation, better tissue healing, and less stiffness or pain after activity.

3. Improved Cognition

One of the most exciting areas of research is creatine’s effect on the brain. Studies suggest creatine supports:

Memory

Mental clarity

Cognitive performance under stress

Reduced mental fatigue

This makes it interesting not just for athletes but also students, professionals, and aging adults.

4. Better Aging & Longevity

Creatine may help combat age-related muscle loss (sarcopenia). Muscle isn’t just about appearance—muscle tissue plays a role in metabolic health, insulin sensitivity, immune function, and even bone density.

5. Neurological Support

There’s emerging research on creatine for neurological health, including concussion recovery and neurodegenerative disease support. While still early, it adds to creatine’s promising profile.

Is Creatine Safe?

Yes. Creatine monohydrate is one of the most researched supplements in history. It’s considered both safe and effective when used at recommended doses (typically 3–5g per day). Contrary to older myths, creatine does not damage kidneys or dehydrate healthy individuals.

Which Form Should I Take?

Stick with the basics: Creatine Monohydrate

It’s the gold standard, widely studied, and cost-effective. Fancy blends rarely offer extra benefits.

Who Should Consider Creatine?

Creatine may be helpful for:

Strength or endurance athletes

People managing stress or fatigue

Those in rehab or injury recovery

Aging adults seeking muscle & cognitive support

Busy professionals or students

Anyone trying to improve performance at the gym

Creatine + Chiropractic Care

Creatine complements many of the goals we focus on in the clinic:

Better movement

Less pain

Stronger muscles

Faster recovery

More resilience to stress

Supporting the nervous system and musculoskeletal system goes beyond adjustments—nutrition, sleep, exercise, and smart supplementation all play a role.

Our Recommendation

If you’re looking for a simple, safe, and evidence-backed supplement to support performance and health, creatine is worth considering. As always, if you have specific medical conditions or concerns, speak with a healthcare professional before starting any supplement.

If you’re interested in adding creatine into your routine, or want help optimizing your recovery, movement, or training goals, feel free to ask at your next visit.