Hi everyone! I’m April, one of the nutritionists here at Protea Medical Center in Tempe, Arizona. Today, we’re diving into a supplement that’s often misunderstood and becoming a hot topic in both fitness and wellness circles: creatine.
Yes, creatine is widely known in the bodybuilding world, but here at Protea, we’re all about whole body health. And creatine has a lot more to offer than just gym gains. Let’s unpack some of the key benefits, clear up common myths, and explore how creatine can support your body and mind—whether you're lifting weights, managing your hormones, or just trying to remember why you walked into the kitchen.
What Is Creatine?
Creatine is one of the most extensively researched supplements available today. It’s a naturally occurring compound that your body makes and stores mostly in your muscles. Its primary job? Helping your cells produce quick bursts of energy—something that’s useful not only during movement, but also during mental tasks.
Think of creatine as your body’s backup battery. When your energy dips—physically or mentally—creatine steps in to recharge your system.
While your body produces creatine and you can get small amounts through foods like red meat and fish, supplementation is where the real therapeutic benefits kick in.
Why We Recommend Creatine at Protea
At Protea, our focus is on hormonal balance, metabolic health, and longevity. Creatine supports all of these pillars—and more. Here are some of the key ways it can benefit your overall health:
1. Strength, Muscle Mass, and Preservation
Creatine helps increase strength and lean muscle mass. This is especially important during perimenopause and menopause, when muscle preservation becomes more difficult. One common myth is that creatine will bulk you up. In reality, it supports toned, lean muscle—not excessive size.
Important note: For best results, creatine should be paired with resistance training, whether that’s bodyweight exercises, resistance bands, weight lifting, or even using a weighted vest.
2. Improved Hydration
Another myth is that creatine causes “bad” water retention. What it actually does is enhance intracellular hydration, meaning it pulls water into your muscle cells, supporting both performance and recovery—especially important for women.
3. Cognitive and Mental Health Support
Emerging research shows creatine also plays a role in cognitive function. It may help improve:
Mental clarity
Memory
Focus
Mood
There are even studies suggesting it can reduce symptoms of depression and support brain resilience under stress, hormonal shifts, and sleep deprivation.
4. Inflammation Reduction
Creatine has shown anti-inflammatory effects in lab studies. That means it may help reduce chronic inflammation, a root cause of many long-term health issues.
5. Stress and Recovery Support
Whether you're bouncing back from an intense workout or navigating a demanding week, creatine can help your body adapt and recover. It’s especially helpful during times of hormonal transition or illness.
6. Sleep Deprivation and Energy
Creatine has even been shown to support mental energy when sleep is lacking or jet lag is present. It’s not a stimulant, but it helps the body create more natural energy from within.
How to Use Creatine Safely
The gold standard form is creatine monohydrate—it's the most researched, effective, and affordable option. No need to seek out fancy alternatives.
Recommended dose: 5 grams per day
Timing: Can be taken with or without food
Format: A flavorless, unsweetened powder that mixes easily into water, smoothies, or yogurt
There’s also no need for a “loading phase” as once recommended. Daily use leads to cumulative benefits over time.
At Protea, we recommend brands with no added sugars or artificial sweeteners. If you're interested, ask our team for suggestions—we only recommend what we trust and use ourselves.
Who Might Benefit from Creatine?
Many of our patients are working hard on their health—balancing workouts, nutrition, and busy lives. Creatine can be the missing piece in improving:
Recovery time
Lean muscle retention
Brain fog
Mood and energy levels
Hormonal balance
We've seen amazing changes in patients who’ve added it to their routine, especially those going through hormonal shifts or seeking better recovery and performance results.
In Summary
Creatine is no longer just a gym supplement. It’s a holistic, evidence-based performance enhancer. Whether you're a busy professional, managing hormone changes, or simply want to feel sharper and stronger, creatine is a powerful tool to consider adding to your wellness toolkit.
Ready to explore if creatine is right for you? Reach out to the Protea team to schedule a visit with one of our providers or nutritionists. We’re here to help you feel your best—from the inside out.
Here’s to holistic health and well-being. Hope to see you soon at the clinic!
Prefer to watch?
Celeste explains it all in the video below.