Creatine: Why You Should Be Taking It & What Happens If You’re Not

If you're serious about building strength, increasing power, or improving workout performance, creatine is one of the most researched and effective supplements you can take. It’s not just for bodybuilders—creatine supports everyday energy, cognitive function, and athletic endurance for anyone training regularly.

In this article, we explain what creatine is, why your body needs it, signs of creatine deficiency, and how supplementing with creatine can help you reach your fitness goals faster.

What Is Creatine?

Creatine is a natural compound made from amino acids, primarily found in your muscles and brain. Your body makes some creatine on its own (in the liver and kidneys), and you can also get it from food—mainly red meat and fish.

Creatine’s main role is to help produce ATP (adenosine triphosphate)—your body’s primary energy source for short bursts of high-intensity activity. That includes lifting weights, sprinting, jumping, or even doing explosive movements in team sports.

Signs You Might Have Low Creatine Levels

While the body produces creatine naturally, vegans, vegetarians, and people with low protein diets often have lower creatine stores—since they get little to none from food sources.

Possible symptoms of low creatine levels include:

• Decreased muscular strength and power

• Fatigue during short, intense workouts

• Slower recovery after exercise

• Brain fog or difficulty concentrating

• Reduced lean muscle mass over time

If you're experiencing any of these, creatine supplementation may help restore balance and improve performance.

Benefits of Taking Creatine

Thousands of studies have confirmed the benefits of creatine monohydrate for athletes, gym-goers, and even cognitive function. Here’s what you can expect from daily supplementation:

1. Increased Strength and Power

Creatine helps your muscles produce more ATP, which means greater force output during lifts and better explosive performance.

2. Faster Muscle Growth

Studies show creatine can boost lean muscle mass by improving workload, recovery, and hydration within the muscle cell.

3. Enhanced Recovery

Creatine may reduce muscle inflammation, soreness, and markers of cell damage—helping you bounce back faster after tough sessions.

4. Better Cognitive Function

Recent research shows creatine can help support brain health, improve memory, and reduce mental fatigue—especially in sleep-deprived individuals.

5. Improved Hydration

Creatine draws water into your muscle cells, which may enhance muscle fullness, endurance, and intracellular hydration.

How to Use Creatine

The most studied and effective form is Creatine Monohydrate, and it’s incredibly simple to use:

• Daily Dose: 3–5g per day

• Timing: Anytime is fine, though many take it post-workout with a carb or protein shake

• Loading Phase (Optional): 20g per day (split into 4 doses) for 5–7 days to saturate muscles quickly

Creatine is safe for long-term use and does not require cycling.

Top Creatine Supplements at Supplement Empire

Looking to get started? Here are a few trusted options available now:

ATP Science Creatine Monohydrate

Pure, pharmaceutical-grade creatine from one of Australia's most respected supplement brands.

• 100% creatine monohydrate

• No fillers or additives

• Ideal for daily use

BodyScience (BSc) Creatine

Simple, effective, and Informed-Sport certified—great for athletes who need batch-tested products.

• Trusted for purity and performance

• Suitable for stacking with pre-workout or protein

GAT Sport Creatine Monohydrate

International favourite for reliable muscle gains and strength improvements.

• Micronised for better absorption

• Great value for high-volume users

Creatine is one of the most well-researched, affordable, and effective supplements on the market. Whether you're lifting weights, training for sport, or just want more energy and better recovery, creatine can give you a clear edge.

Shop premium creatine supplements now at Supplement Empire and unlock your strength potential.