Is it true that everyone should take creatine?

"From a sporting perspective, it is probably one of the most researched supplements in terms of its actual impact on performance." Creatine helps the body produce energy more efficiently during short, high-intensity activities by supporting the generation of adenosine triphosphate (ATP), the body's so-called "energy currency." The result? Improvements in peak power output and a greater capacity to sustain repeated high-intensity efforts, such as sprint intervals. "Beyond the gym, there are more proven and more affordable ways to support both physical and cognitive health." In recent years, attention has shifted beyond the gym. Early research suggests that creatine may play a role in cognitive function, with some studies pointing to a protective effect against cognitive decline. "Some large studies have brought it into focus," says Crouse. "With an ageing population, there is interest in anything that might support brain health." However, while promising, research into the cognitive benefits of creatine is still evolving. Expert opinion "I think saying 'everyone should take creatine' is too big a leap at this stage. If you are serious about your sport, or you have the nutritional basics in order and are looking to improve your performance, then it is certainly worth considering. But for the general population, it is not a necessity," says Bethan Crouse, sports nutritionist, Loughborough University. This is partly because there are more proven — and more affordable — ways to support both physical and cognitive health. Oily fish such as salmon and mackerel are consistently linked to better brain health, as are plant-based sources such as flaxseeds and chia seeds. For most people, creatine remains an optional supplement, not a necessity.