I get asked a lot about Creatine as a supplement—especially by women who want to know if it’s right for them. As a personal trainer, I understand the importance of making informed choices about what you put into your body.

Creatine is one of the most well-researched supplements in the fitness world, and for good reason. It can help support strength, power, and even muscle growth, while also offering potential benefits for bone, heart, and cognitive health. In this email, I’ll break down the science, safety, and practical tips for using creatine, so you can decide if it fits your goals.

The Science Bit

Creatine is an amino‑acid derivative that helps increase your body’s stores of creatine phosphate, which is used to produce ATP — your muscles’ main energy source. More ATP means your muscles can work harder for longer, helping you lift more and support muscle growth over time.

Benefits of Creatine

• Improved strength and power
• Potential support for bone and heart health
• Possible cognitive benefits (although more research is needed)

Is It Safe?

For most people, creatine is considered safe. If you’re unsure, it’s always best to speak with a healthcare professional.

Creatine supplementation can increase blood creatinine levels. Elevated creatinine is sometimes used as a marker for kidney issues, so let your healthcare provider know you’re taking creatine — it can prevent false alarms and unnecessary stress.

For most healthy individuals, creatine is not harmful to the kidneys.

How to Take It

Creatine usually comes as a powder. You can mix it into:

• Water
• A shake
• Yoghurt

Tablets are available too, but they tend to be very large.

A daily dose of 3–5 grams is typical.

Consistency matters — it can take a couple of months to notice results.

Is It Expensive?

Not at all. Creatine is one of the most affordable supplements out there.

Look for Creatine Monohydrate, as it’s the most researched and widely recommended form.

As I said, if you’re unsure whether creatine is right for you, speak to a medical professional.

If you are looking for a personal trainer in Baldock or a PT online, book a free discovery call with me.