By Dionysis Adonidos Panos

For many, creatine is synonymous with bodybuilding. A supplement that “get those who inflate”. The truth, however, is very different – and much more interesting.

Creatine is a natural substance that already exists in our bodies, especially in muscles and brain. It plays a key role in producing energy during brief, intense efforts, but its benefits are not limited to gymnastics.

What do the studies show?

  • Athletes and people with strong physical activity see an increase in strength burst, muscle performance and total recovery.
  • Adults with high work requirements have reported improvement in spiritual alertness, especially in times of intense fatigue.
  • The elderly benefit from the prevention of sarcopenia (muscle loss) and the maintenance of mobility and autonomy.

In some cases, there is evidence that creatine can support cognitive function, especially in stress or sleep deprivation.

Is it safe?

Yes. When used in the correct dosage (usually 3–5 grams a day), monohydrate creatine is considered one of the most well -thought -out and safe supplements in the world. It does not affect hepatic or kidney function in healthy individuals and does not cause dehydration – as it is often called incorrectly.

And yet it is not for everyone

Although official recommendations allow it to use it in young people – especially in organized athletes – my personal position is more cautious. The organs in children and adolescents (such as kidneys and liver) have not fully completed their maturation, so I do not find it right to burden with substances that increase metabolic requirements.

At an early age, priority should be natural nutrition, movement and proper guidance – not the ergonomic aids.

Who should avoid it?

People with kidney failure, severe metabolic disorders or medication affecting fluid retention should consult their doctor. For the rest of the population, the use of creatine is safe, economical and potentially extremely beneficial.
Conclusion

Creatine is not a complement to “to inflate”. It is a tool for more energy, better performance, prevention of muscle loss and brain support. If there is a supplement worth a second look at it, it is this – it is sufficient to be used by the right people, with the right reason

* Dionysios – Adonis Panos is a clinical nutritionist – physiopathic