Creatine Works (Here's Why)

Like many people, I've always got the news playing in the background every morning while running around getting ready and trying to remember where I left my keys. But last week, I heard a headline that actually made me pause:

"A popular supplement may not be as effective as you think."

They were talking about creatine—the well-known staple supplement amongst fitness enthusiasts and weightlifters. So what did the study say? And should you continue taking it? Let's break it down.

The Study That Started the Drama

In short, researchers in Australia ran a 12-week trial where one group took 5g of creatine daily, and the other took a placebo. Both groups followed the same workout plan. The result? No significant difference in muscle growth between the two.

At first glance, that sounds bad. But here's what the news didn't highlight:

1️⃣ Creatine isn't just about packing on muscle—it's a recovery powerhouse, helping you bounce back faster and train harder over time.

2️⃣ Your brain loves it, too. A 2024 study showed that creatine can sharpen memory and focus and even fight mental fatigue by stabilizing your brain's energy levels. (Basically, it's like a caffeine crash without the crash.)

3️⃣ Strength gains? Still legit. Hundreds of studies back creatine for boosting power output, especially in short, explosive efforts like sprints or heavy lifts.

Why You Should Stick With Creatine Monohydrate

Not all creatine is created equal. Here's why the monohydrate form is the gold standard:

• Most researched (decades of proof it works).
• Cheap and effective—no fancy "advanced" versions needed.
• Mixability (especially micronized) means no chalky clumps at the bottom of your shaker.

But beware of fancy marketing. If a label says "creatine HCl," "ethyl ester," or "buffered," save your money. Monohydrate is what actually delivers.

My Go-To Creatine Picks

If you want a few recommendations, these are the brands I trust (and have used myself):

1. Thorne Creatine – NSF-certified, ultra-clean, and free from additives.
2. BulkSupplements (what I currently use) – Pure, no fillers, third-party tested, and great value for bulk buyers.
3. Optimum Nutrition – One of the most popular brands, tested by Informed Choice, mixes well.  

(Pro tip: Look for "micronized" on the label—it dissolves way easier.)

The Takeaway

Creatine is one of the few supplements with overwhelming scientific backing. It isn't a "miracle," but it's one of the few supplements that's actually worth it—for your muscles and your brain. If you've been on the fence, try it for a few months. The benefits stack up over time.

Xx,

Andrea