I've Taken Creatine Since 2009. Here's Why.
Last weekend, I was at a basketball tournament with a bunch of old friends.
After I had sufficiently embarrassed myself on the court, one of them pulled me aside and asked, “Hey man, should I be taking creatine?” Easiest answer of the day: Yes. No loading phase. No fancy brand. No side effects for most people. Just huge upside, especially if you lift, run, parent, or think.
It’s the closest thing we’ve got to a brain and body upgrade in one scoop—and it won’t be long before creatine is as common as your morning multivitamin.
Here’s why I’ve taken it for 15+ years, and why you might want to, too.
Before we dive in—if you’ve ever wondered which supplements actually work (and which are a total waste of money), grab my free supplement guide below.
What Creatine Actually Does
Creatine helps your body recycle energy faster.
Especially during short bursts of effort—like lifting weights, sprinting, or doing burpees you regret immediately. It’s stored in your muscles (and brain), and when you run out during high-intensity exercise, your performance tanks.
Supplementing with creatine refills those tanks, so you can push harder and recover faster.
The Benefits (Backed by 100s of Studies)
Here’s what creatine can do for you:
Stronger workouts. You’ll lift more weight, do more reps, or feel less gassed at the end of a set. It adds up over time.
More lean muscle. Not in a puffy, bloated way—just more muscle tissue from better training and recovery.
Improved brain function. Creatine supports brain energy too, and may improve memory, cognition, and even reduce mental fatigue—especially if you're sleep-deprived.
Better hydration and cellular health. It pulls water into your muscle cells, which improves recovery, muscle function, and even insulin sensitivity in some cases.
Slows age-related muscle loss. This one’s big. Creatine is being studied in older adults for preventing sarcopenia (age-related muscle wasting) and improving quality of life.
How Much Should You Take?
The standard dose for years was:
5 grams per day, no loading phase, anytime.
That still works great for most people. But here’s what newer research suggests:
10 grams per day (split into 2 doses) may offer added brain benefits—especially in adults under high stress or over 40.
No harm in trying a higher dose if your gut handles it well. Just make sure you drink enough water (another underrated supplement).
Is Creatine Safe?
Short answer: Yes.
Creatine has been studied for decades, in kids, adults, athletes, older adults, and clinical populations. No link to kidney damage. No hormonal disruption. No “hair loss” outside of Reddit myths. In fact, it's being researched for brain injury, depression, Parkinson’s, and aging.
It’s cheap, boring, and works.
What Kind Should You Get?
Stick with creatine monohydrate. That’s the kind used in all the studies.
Don’t overpay for "faster-absorbing" versions. They don’t work better.
Brands like Legion, Bulk Supplements, or Optimum Nutrition are all solid
Why I Really Love Creatine (And Supplements in General)
Here’s the underrated part of all this: Supplements are identity cues.
Every time you scoop creatine into your shaker, you’re casting a small vote for the person you’re becoming. It’s not magic powder—it’s momentum.
It’s like “If You Give a Mouse a Cookie.” You give a 34-year-old fitness hopeful some creatine…
They might drink more water.
They might get back in the gym.
They might track their food for a few days.
And next thing you know, they’ve built a new baseline.
All because they made one small decision that said, “I take my health seriously now.”
That’s a big reason why I take supplements, and why you might want to, too.
The Bottom Line
If you care about muscle, performance, aging well, or brain health?
Take creatine! What are you waiting for?
And if you're already training hard and eating well—it’s one of the few supplements that might actually level you up. Just don’t expect to feel it overnight. Creatine is the slow, silent compound interest of supplements. Steady input. Big return.
Want help putting this into practice? Apply here.
If you’re ready to train smarter, feel better, and finally follow through—this is your first step.
Best,
John
P.S. I got Kelly a new shirt. I think it’s funny 😂
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
