If you follow the fitness world, you've probably heard about creatine. It's one of the most studied and widely used supplements in exercise science, but do you really know what it is and why so many people take it?
What Is Creatine?
Creatine is a compound that's naturally produced in the body (mainly in the liver and kidneys) and is also obtained through foods like red meat and fish. It's stored in the muscles, where it helps produce quick energy during high-intensity, short-duration activities, like weightlifting or high-intensity exercise.
Although the body produces creatine naturally, many people choose to supplement it to maximize their muscle stores and, with that, their physical performance.
Benefits of Creatine
1. Supports Muscle Strength
Creatine is one of the most scientifically backed supplements for improving strength. Studies show that creatine supplementation, combined with resistance training, significantly increased both upper- and lower-body strength compared to a placebo. (1)
2. Improves Muscle Power
Beyond strength, creatine also supports muscle power — the ability to generate force quickly. Recent studies confirmed consistent improvements in upper- and lower-body power following creatine supplementation. (2)
3. Supports Brain Health
Creatine supports brain function by helping the brain produce more energy, especially during demanding mental tasks. Studies show notable improvements in memory and cognitive performance, particularly in vegetarians (who tend to have lower creatine levels) and older adults.
4. Supports Muscle Recovery
Intense exercise can cause temporary muscle damage, leading to soreness and fatigue. Creatine's role in supporting post-exercise recovery has been studied, helping the body return to its optimal state more quickly.
5. Contributes to Lean Muscle Mass Development
By supporting strength and performance during training, creatine can also indirectly contribute to lean muscle mass development over time, especially when combined with consistent resistance training.
How to Incorporate Creatine Into Your Routine
If you're looking for a formula that combines the power of creatine with added support for your joints and bones, meet Creatine + Collagen. This 2-in-1 formula combines a highly concentrated form of creatine that supports muscle strength, endurance, and recovery. It also contains collagen, a key structural protein that supports healthy joints, bones, and connective tissue.
Creatine is more than a gym supplement. It's a compound backed by decades of scientific research that can support your strength, recovery, and even brain function. Whether you train daily or simply want to feel stronger in your everyday life, incorporating it into your routine can make a real difference.
Let's be healthier, together.
The Santo Remedio Team.
References:
- Zhang H, Lan T, Yan X, Gu H, Li Y, He E. Effects of creatine supplementation on muscle strength gains—a meta-analysis and systematic review. PeerJ. 2025;13:e20380. doi:10.7717/peerj.20380. PMID: 41328071.
- The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis. Nutrients. 2025;17(17):2748. doi:10.3390/nu17172748. PMID: 40944139.
