July Supplement of the Month- The Supplement You're Probably Not Taking (But Should Consider): Creatine

If there's one supplement that is often misunderstood and unfairly typecast, it's creatine. For decades, it's been relegated to the world of athletics and bodybuilding. While it is absolutely fantastic for that purpose, viewing it only through that lens means missing out on its profound benefits for cellular energy, cognitive function, and healthy aging.

From a functional medicine perspective, creatine is one of the most effective and well-researched supplements available for supporting your overall vitality. Let's explore why.

What is Creatine and How Does It Work?

Creatine is a natural substance made from amino acids. Your body produces it and stores it primarily in your muscles, but also in your brain. Its main job is to act as a rapid energy recycler.

Think of your body's main energy currency as a molecule called ATP. Your cells use ATP to power everything they do. When ATP is used, it loses a phosphate group and becomes ADP. Creatine's superpower is that it holds onto extra phosphate groups, and it can instantly donate one back to ADP, rapidly regenerating it back into usable ATP energy.

It’s like a high-speed, rechargeable battery for your cells.

Benefit #1: Muscle Health & Healthy Aging

This is the benefit creatine is most famous for, and it's critically important for everyone, not just athletes. Creatine helps your muscles produce more energy, which supports strength and performance.

Why does this matter for you? As we age, we all experience a natural decline in muscle mass in a process called sarcopenia. Maintaining healthy muscle is one of the most important things we can do for longevity. It supports a healthy metabolism, helps with blood sugar regulation, protects our bones, and allows us to move through life with strength and confidence. Creatine is a powerful, science-backed tool for supporting muscle health at any age.

Benefit #2: The Brain Fuel You're Missing

This is the benefit that often surprises people. Your brain is an incredibly energy-hungry organ, consuming about 20% of your body's total energy. Just like your muscles, your brain cells rely on a constant supply of ATP to power complex tasks like memory recall, focus, and processing information.

By supporting this energy recycling system in the brain, studies have shown that creatine can:

• Enhance cognitive function and processing speed.

• Improve short-term memory and recall.

• Reduce mental fatigue during demanding tasks.

For anyone struggling with brain fog or looking for a mental edge, creatine is one of the most effective supplements to consider.

How to Use Creatine Effectively

• The Best Form: The most studied, effective, and affordable form is Creatine Monohydrate. There's no need for more expensive, fancier versions.

• The Right Dose: Forget the complicated "loading phases" you might read about online. For general health and wellness, a simple daily dose of 3-5 grams is all that's needed to saturate your cells over time.

• How to Take It: It's a powder that dissolves easily. Mix it into water, a smoothie, or any other beverage. It's largely tasteless.

• Stay Hydrated: Creatine works by pulling water into your muscle cells, which is part of how it enhances them. Because of this, it's important to make sure you are drinking plenty of water throughout the day.

So, while athletes have known about creatine for years, its powerful benefits for supporting cellular energy, muscle longevity, and brainpower make it a valuable tool for almost everyone.

Disclaimer: As with any supplement, it's important to talk with your healthcare provider to see if creatine is a good fit for your individual health goals and to ensure you're choosing a high-quality product.