Creatine has been misunderstood for years. Most people think it’s only for bodybuilders, something reserved for the gym, not real life.

Despite its popularity in fitness circles, most people, especially women and those with more sedentary lifestyles do not use creatine. 

According to a study conducted by Benton et al. (2021), only 28% of respondents reported past/current experience with creatine supplements and engaged in regular high energy activities such as running and weightlifting. Interestingly, the remaining 72% had a larger gender imbalance weighted heavily towards women who were physically active but not integrating creatine into their routines (Benton et al., 2021). 

Creatine’s ‘mass-builder’ reputation has narrowly skewed public perception and has discouraged many from utilizing creatine for general wellness and lifestyle longevity. 

It’s time to move past the ‘locker room lore’ and look at what the science actually shows.

The intensity-focused stigma on creatine has made this compound seem incompatible for daily wellness goals. However, taking a step back and analyzing years of science-backed literature pivots this perception towards how creatine can be used as a multifaceted metabolic tool to power us through our everyday lives.

Creatine is a versatile compound that is formed by endogenous synthesis in the body, and is also readily available in high-protein foods and supplements (Avgerinos et al., 2019). Creatine is primarily stored in a skeletal muscle pool, and undergoes conversion into phosphocreatine (creatine + 1 phosphate group) via the enzyme creatine kinase (Avgerinos et al., 2019; Bonilla et al., 2024). Phosphocreatine can donate its phosphate group to ADP, regenerating ATP to supply the body with sufficient energy during high-stress and/or energy demanding situations (Avgerinos et al., 2019).

While statistics illustrate how creatine use seems to be concentrated in a high intensity performance demographic, the benefits of creatine should not be limited to only the gym. Creatine’s involvement in resynthesizing ATP highlights its potential to be a valuable resource for general wellness and vitality, keeping you energized and ready to tackle daily demands (Kreider & Stout, 2021). Recent studies have also highlighted the potential of creatine supplementation alongside lower impact strength training to benefit long-term aging in older adults (Antonio et al., 2021; Bonilla et al., 2021; Kreider & Stout, 2021).Whether you are studying for finals at university, juggling multiple tasks at the office, balancing a busy household, or simply just trying to tackle your everyday tasks with confidence and ease, creatine helps maintain momentum through your day. 

Creatine is a resource for those looking to implement consistency and optimize their everyday lifestyles – regardless of activity level.  

Think of your body as a cell phone. ATP is your battery constantly draining throughout the day and oftentimes there is little opportunity in your daily routine to rest and recharge. When your battery drops from fully charged (ATP) to “low power mode” (ADP), creatine acts as a metabolic power bank, donating its phosphate group to keep your systems ‘charged’ and ready for whatever your day throws at you.

At Daily Dose, we believe that your wellness routine should be tailored to your needs and work with your everyday routine – simple and consistent, without any clutter

Instead of forcing you to manage multiple supplements, we build curated stacks designed to support your energy, recovery, and daily performance in one consistent routine.

Creatine isn’t just for performance. It’s a tool to help you stay consistent, energized, and ready for whatever your day demands.

When consistency is the goal – simplicity matters.

Click here to take our survey and see if a performance stack is right for you

Consistent, convenient, curated for YOU

NOTE: This content was created for educational purposes only, and is not a substitute for professional medical advice. Always consult with your healthcare provider before modifying your wellness routine.

References 

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 1-17. https://doi.org/10.1186/s12970-021-00412-w

Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2019). Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173. https://doi.org/10.1016/j.exger.2018.04.013  

Benton, M. J., Spicher, J. M., & McCormick, S. (2021). Community-based survey exploring use of the dietary supplement creatine by adult non-athletes. Nutrients, 13(8), 1-11. https://doi.org/10.3390/nu13082529 

Bonilla, D. A., Stout, J. R., Candow, D. G., Jiménez García, J. D., Gómez-Miranda, L. M.,  Ortiz-Ortiz, M., Forbes, S. C., Ostojic, S. M., Vargas-Molina, S., & Kreider, R. B. (2024). The power of creatine plus resistance training for healthy aging: enhancing physical vitality and cognitive function. Frontiers in Physiology, 15, 1-9. https://doi.org/10.3389/fphys.2024.1496544

Kreider, R. B., & Stout, J. R. (2021). Creatine in health and disease. Nutrients, 13(2), 1-27.  https://doi.org/10.3390/nu13020447