Are creatine and electrolytes just for athletes?

What is Creatine?

Creatine is a naturally occurring compound made from three amino acids; glycine, arginine, and methionine, that plays a vital role in energy production within the body. Humans typically generate around 1g of creatine daily thorough the liver, kidneys and pancreas, with a further 1-2 grams coming from the diet, via foods such as red meat and seafood.

Creatine is especially active in muscle tissue, where about 95% of the body’s supply is stored as a compound called phosphocreatine. Here it helps regenerate ATP (adenosine triphosphate), the primary energy currency of our cells. This rapid energy recycling makes creatine great for quick bursts of energy, like lifting, sprinting, or even thinking clearly and decision making.

Creatine first became popular in fitness circles in the mid 1990s, for boosting muscle strength, power, and recovery, earning a reputation as a “gym-bro supplement.” Early marketing and gym culture reinforced its image as a bulking aid. However, creatine’s benefits extend far beyond muscle, supporting energy production, brain function, and overall vitality.

So, if creatine isn't just for bodybuilders and athletes, who could benefit from taking a creatine supplement?

Is Creatine Important for Vegetarians and Vegans¹

As mentioned, creatine is naturally found in animal tissues such as meat, fish and poultry and while egg and dairy products provide very small amounts of creatine, dietary intake is significantly reduced in a vegetarian diet, and almost no creatine is consumed in a vegan diet.

We must also consider that plant-focused diets run the risk of being lower in protein, and therefore essential amino acids such as methionine, which is needed to synthesise creatine. Vitamin B12 deficiency, common among vegetarians, is linked with impairment in methionine production, and this may also contribute to lower creatine biosynthesis. 

Therefore, creatine supplementation offers a logical approach to offset some of the nutritional concerns associated with plant-based diets.

How can Creatine Support Older Adults?

Helping to maintain muscle mass ²

We begin to lose muscle mass from the age of 30. This accelerates later in life, until there is risk of significant muscle loss in our 70s/80s and beyond, known as sarcopenia. Sarcopenia can result in a loss of strength and physical performance and is associated with decreased bone density and a higher risk of falls and fractures.

If muscle can be maintained more effectively throughout life and particularly in older generations, it can be key to supporting healthy ageing and longevity. Supplementing with creatine appears to support ageing muscle mass and strength, help maintain bone density and decrease the risk of falls experienced by ageing adults, which could subsequently reduce the risk of fracture.

Supporting cognitive health³

Creatine plays a key role in brain energy metabolism. As we know, it is converted into phosphocreatine, which helps regenerate ATP, the primary energy currency of cells. This energy support is crucial for maintaining cognitive functions like memory, attention, and processing speed.

It is estimated that there are close to 1 million older people (aged 65 years and over) living with dementia in the UK. By 2040 this number is expected to increase to almost 1.6 million as life expectancy is increasing and the main risk factor for dementia is ageing. Impaired energy metabolism in the brain, including dysfunction in the creatine system, may contribute to the development and progression of Alzheimer's disease (AD - the most common form of dementia) and while the science is still emerging, studies are demonstrating that supplementing with creatine may support cognitive function in individuals with AD.⁴

Why is Creatine Especially Supportive for women?⁵

Studies have demonstrated that women have up to 80% lower creatine levels than men. On average, women produce 20–30% less creatine naturally whilst also consuming significantly lower levels of creatine in the diet, making supplementation more impactful. Dispelling the commonly held belief that creatine is exclusively for “gym bros” to bulk up, there are a number of ways that creatine can support women throughout their lifespan:

Support through menopause transition

The drop in oestrogen at menopause is a major contributing factor to age-related loss in muscle and bone mass, and strength, but creatine supplementation has been suggested as an effective countermeasure to maintain musculoskeletal health – particularly when combined with resistance training.

Mood support

Rates of depression are twice as high in females, who have also been shown to have lower levels of creatine in the brain. Creatine supplementation has been shown to have a positive effect on mood by supporting brain energy levels and homeostasis.

How can Creatine Support an Exercise Regime?⁶

We can’t write about creatine without talking about the various ways in which it can support your workout...

• Firstly, creatine’s contribution to rapid energy production in the form of ATP is critical for short bursts of high intensity activity such as sprinting, lifting and HIIT.
• Creatine’s ability to draw water into muscle cells can help to promote hydration and protein synthesis. This helps build lean muscle mass over time.
• By replenishing energy stores and reducing muscle fatigue, creatine supports faster recovery after workouts, which is especially useful for resistance training and endurance sports.
• Creatine’s effect on the brain cells means it can help to improve focus, reduce mental fatigue, and support mood during stressful or demanding workouts.
• When paired with electrolytes, creatine helps maintain fluid balance, which is essential for proper muscle contraction and nerve function during exercise.
• By supporting energy, hydration and muscle function, creatine can support the recovery process after an injury and potentially shorten recovery periods. It also can help to maintain muscle mass during periods of inactivity, such as recovery.

What about those who don’t regularly exercise?

Creatine could absolutely be supportive, and not solely in the population groups we’ve already examined.

As we’ve discussed, creatine acts as a cellular “battery,” helping to regenerate ATP in the muscles, brain, and throughout the body. Creatine can be supportive for “everyday energy” and especially during times of illness, fatigue, or stress.

Creatine improves cell hydration and works synergistically with electrolytes to support fluid balance, which is important for energy and recovery, even in sedentary individuals.

Why would you take Creatine with Electrolytes?

Electrolytes are salts and minerals that, when dissolved in a liquid (like water or body fluids), separate into ions that carry either a positive or negative electrical charge. Electrolytes help regulate fluid balance by drawing water into cells for optimal hydration, support the transmission of nerve impulses, enable proper muscle contraction, and contribute to maintaining healthy blood pressure and vascular function.

As a supplement, creatine monohydrate has one of the most robust safety and efficacy profiles in the nutrition world. The body efficiently excretes any excess creatine through urine, making it a low-risk addition to most wellness routines. However, hydration is key; creatine draws water into cells, so staying well hydrated is essential to avoid imbalances. For optimal absorption, creatine is best taken alongside electrolytes, which help shuttle it into muscle cells more effectively and support fluid balance for improved performance and recovery.

Key Takeaways

• Creatine is safe and effective, even if you don’t exercise.
• It supports energy, brain health, hydration, and recovery.
• Especially supportive for women, older adults, and plant-based eaters.
• Works best when taken with electrolytes.

References

1. Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020 Apr 27;17(9):3041. doi: 10.3390/ijerph17093041. PMID: 32349356; PMCID: PMC7246861.
2. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. doi: 10.3390/jcm8040488. PMID: 30978926; PMCID: PMC6518405.
3. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561.
4. Smith AN, Choi IY, Lee P, Sullivan DK, Burns JM, Swerdlow RH, Kelly E, Taylor MK. Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition. Alzheimers Dement (N Y). 2025 May 19;11(2):e70101. doi: 10.1002/trc2.70101. PMID: 40395689; PMCID: PMC12089086.
5. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
6. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.