For a long time, creatine was primarily associated with gyms and bodybuilding. Today, however, increasing numbers of recreational athletes, women and people from midlife onwards are becoming interested in it. Even its possible significance for the brain is being researched. What is behind the growing interest in creatine, who might find it relevant and which benefits are actually supported by evidence?
Why everyone is suddenly talking about creatine
You may have come across creatine more frequently recently. On social media, fitness enthusiasts share their experiences, while an increasing number of scientific studies are investigating its potential areas of use.
What makes this particularly interesting is that the discussion is no longer limited to large muscles or peak athletic performance.
Women, recreational athletes and people who want to remain active for as long as possible are also becoming increasingly interested in creatine.
Yet the substance itself is by no means new. Creatine has been scientifically studied for decades and is one of the best-known food supplements in strength sports.
What is new above all is the perspective on the role creatine may play during different stages of life.
But before looking at the exciting research findings, it is worth considering a fundamental question: what does creatine actually do in our body?
A substance produced by the body with a special function
Contrary to what is sometimes assumed, creatine is not an artificial muscle-building substance. Our body produces it itself, primarily with the help of the amino acids glycine, arginine and methionine.
We also obtain creatine through food. Meat and fish in particular contain notable amounts.
Most of the body's creatine is stored in the muscles. There, it performs an important function in the rapid provision of energy.
Imagine sprinting to catch a train, lifting a heavy shopping bag or completing a demanding strength-training exercise.
In moments like these, your muscles need a large amount of energy within a very short time.
This is where creatine comes into play: in the form of creatine phosphate, it is involved in rapidly regenerating ATP, the body's immediate energy carrier.
In simple terms, creatine therefore supports an energy system that the body uses particularly during short, intense periods of exertion.
This is precisely what makes it so interesting in sports nutrition.
What creatine can actually do during training
Creatine is one of the best-studied food supplements in strength sports. Unlike many short-lived fitness trends, there is convincing scientific evidence for certain effects.
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g creatine.
What does this mean in everyday training?
People who regularly perform strength training may be able to achieve slightly greater performance in certain exercises with creatine. This could mean, for example, one additional repetition or a higher training load.
Such differences may initially seem small. Over a longer period, however, they may help make strength training more intensive.
One thing remains important: creatine is not a substitute for training or a balanced diet.
Anyone who wants to strengthen their muscles still needs regular exercise, appropriate training stimuli and sufficient recovery.
Why creatine is also interesting for women
The idea that creatine is suitable only for men is one of the most persistent misconceptions in sports nutrition.
In fact, creatine is a natural component of both the female and male body.
Women can also benefit from its scientifically established properties during intensive strength training.
The topic becomes particularly interesting around midlife. With increasing age and during the hormonal changes associated with menopause, body composition can change.
Muscle mass and muscle strength deserve particular attention during this time.
Regular muscle-strengthening activities are therefore a valuable addition to walking, cycling or other endurance sports.
Research is also increasingly focusing on creatine use in women before, during and after menopause.
Initial studies provide interesting indications of possible benefits in combination with strength training. However, further studies are still required to better understand its significance during different stages of life.
Creatine is therefore not a specific remedy for menopausal symptoms, but rather a well-studied component of sports nutrition that may also be of interest to active women.
Muscle strength matters outside the gym too
When we think of muscle strength, we often picture dumbbells or gym equipment.
Yet we use our muscles every day, often without even thinking about it.
Climbing stairs, gardening, carrying a suitcase or getting up from the floor: all of these movements are easier when our muscles are regularly used.
Muscle mass can decrease with age. This makes it all the more important to remain physically active and incorporate strength exercises into everyday life.
Creatine offers another scientifically recognised approach here.
Daily creatine consumption may enhance the effect of resistance training on muscle strength in adults over 55 years of age.
This requires a daily intake of 3g creatine together with regular resistance training of increasing intensity, at least three times per week over several weeks.
This shows that muscle training is not only relevant for young fitness enthusiasts.
Even at an older age, it is worthwhile maintaining strength and continuing to challenge the body appropriately.
More muscle without training - what is behind the headlines?
Reports of studies examining creatine even without additional strength training are currently attracting particular attention.
A study published in August 2026 involving adults aged between 45 and 65 produced interesting results. Over twelve weeks, various changes in body composition and physical performance were assessed.
In one group, the researchers observed changes in lean body mass and selected strength measures even without additional training or dietary interventions.
Does that mean creatine could replace the gym in future?
It is not that simple.
An increase in lean body mass does not automatically mean that new muscle tissue has actually been built. Creatine can also lead to increased water storage within muscle cells.
Such changes can influence measurement results.
In addition, findings from individual studies cannot automatically be applied to everyone.
Research is raising interesting new questions in this area. Creatine should therefore not be regarded as a substitute for regular strength training.
Could creatine also benefit our brain?
Another topic is receiving increasing attention: creatine and cognitive performance.
After all, it is not only our muscles that need energy. Our brain also depends on a continuous energy supply.
Creatine is therefore also present in the brain, where it is involved in processes related to cellular energy metabolism.
Scientists are investigating, among other things, whether additional creatine intake under particular conditions, such as sleep deprivation, could influence certain aspects of cognitive performance.
Initial studies provide interesting indications. However, the results available so far are not sufficient to confirm a reliable improvement in concentration, alertness or memory performance through creatine supplements.
While the sports-related properties of creatine have already been well studied, its possible effects on cognitive performance remain an exciting area of research.
Sufficient sleep, regular physical activity and a balanced diet remain important foundations for physical and mental performance.
Creatine powder or capsules - which option is better?
Anyone who decides to add creatine to their sports nutrition often faces the question: powder or capsules?
Both forms have their advantages. Creatine monohydrate is particularly common and is the form of creatine investigated in numerous scientific studies.
Which form you choose depends primarily on your personal preferences.
Pure Creatine Powder from Fairvital
If you prefer stirring creatine into a drink, Pure Creatine Powder from Fairvital is an option.
The product consists of 100% creatine monohydrate and contains no other ingredients.
With 400g powder per pack, it offers a flexible way to incorporate creatine into your daily sports nutrition routine.
The formula is vegan as well as gluten-free, lactose-free and fructose-free.
The powder form is particularly practical for people who already include drinks or shakes in their nutrition routine.
Creatine 700mg Capsules from Fairvital
If you prefer something simple and pre-portioned, Fairvital also offers Creatine 700mg in capsule form.
Each capsule provides 700mg creatine from creatine monohydrate. The recommended daily serving of five capsules provides a total of 3.5g creatine.
The vegan capsules can be taken without measuring and are also a practical option when travelling.
The pack contains 120 capsules.
Whether powder or capsules, both products use creatine monohydrate. The important factors are the appropriate dosage, the respective recommended intake and personal preference.
Three common questions about creatine
Does creatine need to be taken immediately before training?
The exact timing of intake appears to be less important for the long-term replenishment of creatine stores than regular consumption.
A particularly high initial dosage, known as a loading phase, is not generally necessary. With consistent intake, creatine stores also fill over the course of several weeks.
Does creatine cause weight gain?
It can. Creatine may increase water storage within muscle cells.
As a result, body weight may initially increase slightly without this automatically meaning an increase in body fat.
Is creatine also interesting for people who do not eat meat?
Creatine occurs naturally mainly in meat and fish. With a vegetarian or vegan diet, dietary creatine intake is therefore correspondingly low.
However, the body can produce creatine itself. A plant-based diet therefore does not automatically mean that a deficiency is present.
For physically active people who eat little or no meat and fish, additional intake may nevertheless be of interest in connection with intensive strength training.
What to consider when taking creatine
In healthy adults, creatine monohydrate in commonly used amounts is well studied and is generally considered well tolerated.
Nevertheless, not every food supplement is suitable for every health situation.
In the case of existing kidney disease, during pregnancy and breastfeeding, or when taking medication regularly, additional creatine intake should be discussed with a doctor beforehand.
Possible gastrointestinal discomfort and individual differences in tolerance should also be taken into account.
Follow the recommended intake for the respective product and ensure adequate fluid intake.
Conclusion - A familiar substance with new perspectives
Creatine has long earned its established place in sports nutrition. However, current studies show that research now extends far beyond traditional bodybuilding.
While the benefits during short, intense periods of exercise are well established, possible links with cognitive performance and other areas of health remain the subject of further research.
Creatine remains particularly interesting for people who regularly perform strength training or who want to maintain their muscle strength specifically as they get older.
The same principle still applies: physical activity, a balanced diet and sufficient recovery form the foundation of an active lifestyle.
Creatine is therefore not a miracle solution - but it is an exciting, well-researched substance whose story is far from over.
Suitable creatine products from Fairvital:
Pure Creatine Powder - 400g, 100% Creatine Monohydrate
Creatine 700mg - 120 Vegan Capsules
Studies & Scientific Sources
Chun, J., et al. (2026). Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults. Journal of the International Society of Sports Nutrition, 23.
View StudyNaddafha, S., Antonio, J., Kreider, R. B. & Stout, J. R. (2026). Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 23.
View StudyBaker, P. A., et al. (2026). Creatine supplementation effects on cognition, sleep, and menopause symptoms in response to six weeks of high-intensity resistance training in perimenopausal females. European Journal of Applied Physiology.
View StudyWilliams, N. B., Hurley, R. B. & Cevallos, M. E. (2026). Creatine Supplementation and Acute Sleep Deprivation: A Systematic Review of Cognitive, Psychomotor, and Mood Outcomes.
View Scientific PublicationEuropean Commission (2012). Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. Includes the authorised claim concerning physical performance during successive bursts of short-term, high-intensity exercise.
View EU RegulationEuropean Commission (2017). Commission Regulation (EU) 2017/672 authorising a health claim concerning creatine and the effect of resistance training on muscle strength in adults over 55 years of age.
View EU Regulation
