Creatine isn’t just for athletes—it’s for anyone who wants better energy, sharper focus, and longer-lasting mitochondria.

What Creatine Actually Does

Creatine acts as your cellular power reserve.
It stores high-energy phosphate groups as phosphocreatine, which your cells use to rapidly regenerate ATP—your main energy molecule.

A 2021 review found that creatine supplementation increases intramuscular phosphocreatine and accelerates ATP resynthesis, improving both muscular and cognitive output [PMID 33912199].
Another study described the creatine phosphate shuttle as a key regulator of energy transfer inside cells [PMID 33527080].

When you have more phosphocreatine, you don’t just move faster—your cells think faster.

(Related: Mitochondria 101: How to Supercharge Your Cells for Energy and Longevity)

How Creatine Boosts Brain Function

Your brain consumes about 20 % of your total ATP—even when you’re doing nothing. When ATP drops, focus, memory, and mood drop too.

MRI studies show creatine supplementation raises brain creatine levels and improves working memory and reaction time, especially under sleep deprivation [PMID 12836166; PMID 36641239].
A 2023 Nutrition Reviews meta-analysis confirmed creatine enhances memory and attention in older adults [PMID 36990355].

Translation: creatine keeps your neurons charged when life drains your batteries.

(Also read: Top 10 Supplements That Everyone Should Be Taking)

Creatine and Longevity

Mitochondrial decline is one of aging’s earliest warning signs. As ATP production falls, recovery and repair slow.
Creatine buffers that drop by stabilizing cellular voltage and reducing oxidative stress.

A 2022 Journal of Cachexia, Sarcopenia & Muscle paper showed creatine supplementation in older adults preserved muscle, strength, and cognition [PMID 35862069].
Other research demonstrates creatine enhances mitochondrial membrane potential and shields cells from metabolic stress [PMID 8838971].

You don’t just take creatine to lift heavier—you take it to age better.

(Explore: How I Reversed My Age With These 10 Simple Supplements)

Proven Benefits

• Increases ATP regeneration and cellular voltage
• Boosts focus, working memory, and mental stamina
• Enhances strength, recovery, and performance
• Supports mitochondrial health and longevity
• Safe for long-term use in healthy adults

The Journal of the International Society of Sports Nutrition calls creatine “one of the most effective, evidence-based ergogenic aids available” [PMID 28615996].

How to Take Creatine for Maximum Results

Forget “loading phases.”
Take 3–5 grams per day of creatine monohydrate—consistently.

Timing Tips:

• Morning: with coffee or your first meal to support daytime mitochondria.

• Pre-workout: to enhance energy and recovery.

• During fasting: doesn’t break fast or raise insulin.

For better uptake, pair creatine with electrolytes.
I use LMNT—a clean sodium-potassium-magnesium mix that supports osmotic balance.

Try LMNT here (affiliate link; free sample pack with purchase).

Myths You Should Ignore

“Creatine damages kidneys.” Studies show no kidney harm in healthy adults at standard doses [PMID 28615996].
“It causes bloating.” That’s just intracellular hydration—it means it’s working.
“It’s only for gym rats.” Wrong. Creatine benefits your brain, heart, and mitochondria.

Watch: The Real Science of Creatine – Energy, Focus & Longevity

In this video, I explain:

• How creatine charges your mitochondria

• Why it enhances brain performance

• The best form, timing, and stack for longevity

Watch now: Why I Add Creatine To My Coffee Every Morning

Bottom Line

Creatine is one of the simplest, safest, and most powerful tools in your biohacking arsenal.
It powers your muscles, sharpens your brain, and strengthens your mitochondria—all for less than the price of a coffee.

Take 3–5 g daily, hydrate well, and watch your energy, focus, and recovery transform.