{"id":38958,"date":"2025-09-23T16:24:15","date_gmt":"2025-09-23T16:24:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/38958\/"},"modified":"2025-09-23T16:24:15","modified_gmt":"2025-09-23T16:24:15","slug":"i-took-creatine-for-30-days-and-it-transformed-my-energy-levels","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/38958\/","title":{"rendered":"I took creatine for 30 days and it transformed my energy levels"},"content":{"rendered":"

Creatine is everywhere these days. People are talking about it more, lots of people seem to be taking it (in the GH office at least) and there\u2019s ever-emerging research about its myriad benefits, including enhanced memory<\/a> and focus, improved mood and relief from menopause symptoms<\/a>. Further research<\/a> is being conducted into how it could potentially help reduce the effects of age-related illnesses, such as Parkinson\u2019s and Alzheimer’s. <\/p>\n

As an avid gym goer, I\u2019ve taken it on and off in the past, but not consistently enough to make a dent in the tub. And, as ever, consistency is key. So, I decided it was time to commit and make it a daily habit. I took it for 30 days in a row, following the instructions as advised, to see if I noticed any benefits. <\/p>\n

I opted for Applied Nutrition\u2019s 500g tub,<\/a> which we’ve tested at the Good Housekeeping Institute (it scored 87\/100). In our best creatine supplements<\/a> review, this one was rated best for mixability, and there was no grainy residue or \u2018bitty\u2019 texture, which definitely appealed! <\/p>\n

What to read next<\/p>\n

Applied Nutrition Creatine Monohydrate Powder<\/p>\n

\"UK\"Creatine<\/a><\/p>\n

Keep reading to find out what happened during my 30-day creatine experiment, plus everything you need to know about the creatine craze, with advice and insights from Daniel Margis from leading sports nutrition brand, ESN<\/a> who has a MSc in Nutritional Medicine and Product Development. <\/p>\n

What is creatine and how does it work? <\/p>\n

\u201cCreatine is a naturally produced source of energy that\u2019s made from three types of amino acids: arginine, glycine, and methionine,\u201d says Margis. \u201cWe can obtain it through protein-rich food sources such as meat, fish and dairy or, if you\u2019re struggling to get enough through diet alone, you can take a creatine supplement. <\/p>\n

\u201cIt works by gradually saturating your muscles and brain with higher energy reserves. It replenishes the body\u2019s stores of adenosine triphosphate (ATP), which is the primary energy currency our cells use to function. This extra supply helps our muscles to perform better during exercise and to recover much quicker afterwards.\u201d <\/p>\n

My 30-day creatine experiment <\/p>\n

Some trainers recommend a \u2018loading phase<\/a>‘, which involves taking four scoops of creatine powder a day for the first seven days for a rapid increase in energy levels. You don\u2019t need to commit to doing this, but it can help jumpstart the rate at which you begin to see the results. For my experiment and my 30-day timeframe, I decided to give this initial loading phase a go to experience the benefits as quickly as possible. <\/p>\n

Again, like all supplements, consistency is essential with creatine. However, I can be quite forgetful, so I set a daily reminder on my phone and made it a part of my morning routine, alongside a strong coffee (only after 1L of water, of course). Here\u2019s how I got on. <\/p>\n

\"creatine\"creatine<\/p>\n

Stir stir stir… It may appear cloudy at first but will settle into a grain free, tasteless, glass of water<\/p>\n

Exercise and muscle mass <\/p>\n

Improving energy and boosting muscle mass are probably the benefits people associate most with creatine, and it delivered on both. As I do weight training around four to five times a week, I already had a relatively high level of fitness, but I was intrigued to see if there were any extra benefits from regular creatine. <\/p>\n

After about two weeks, I found that I didn\u2019t need as much recovery time between reps and started to notice more definition in my muscles. I also managed to improve a few of my personal bests, adding on an additional 10kg to my squats and managing to squeeze out a few extra reps here and there.<\/p>\n

\"creatine<\/p>\n

To be clear, taking creatine alone won\u2019t build muscle. Alongside consistent resistance training and a balanced diet, it provides the extra energy required to hit those extra heavy reps, helping you increase muscle mass if that\u2019s your goal. <\/p>\n

I found that my increased energy levels extended outside of the gym, too. I sometimes experience the dreaded afternoon slump, but now I felt much more energised and focused. Even brutal 6am starts seemed to ease as I got to that golden week three. A dedicated routine definitely helped, and there could even have been a potential placebo effect at play. Either way, it was a welcomed advantage. <\/p>\n

Recovery <\/p>\n

Whether it\u2019s a heavy session in the gym, a long day on your feet, or even just a busy day at work, our muscles rely on energy stores to repair and recharge, and creatine plays a huge role in this recovery process. <\/p>\n

I\u2019m pretty sure taking creatine consistency helped boost my workout-recovery cycle, which was in turn a big contributor to my newfound feelings of progress. Whereas I would have previously felt a few twinges and stiffness in the days after a heavy leg session, I found I recovered faster and therefore felt more ready for the next workout. <\/p>\n

Mental clarity and focus <\/p>\n

Outside of enhancing physical performance, the increase in research<\/a> showing the positive effects creatine can have on improving brain performance were very appealing to me. <\/p>\n

I can\u2019t say whether taking creatine alone made me feel a massive surge in cognitive function \u2013 or whether it reduced the number of times I walked into a room and forgot why I was there \u2013 as, to make a fair analysis, I think I\u2019d need to take it for longer than 30 days, and ultimately, this is subjective. However, I certainly felt more energised and motivated. Whether this was placebo or not, the amount of positive research in this area is hard to ignore and these early positive signs are one of the key reasons why I\u2019m really keen to keep taking the supplement every day. <\/p>\n

The verdict: Is creatine worth it? <\/p>\n

I\u2019m really pleased with the progress and small wins I\u2019ve seen in such a short timeframe \u2013 I feel stronger and have some visible muscles to support my early positive impressions. To further unlock the cognitive benefits, I think longevity is key, so creatine supplementation will remain a firm part of my daily routine. It\u2019s safe to say, I\u2019ve bought into the hype. The only challenge will be remembering to take it every day… <\/p>\n

It is important to note, however, that everyone is unique and will experience different results. A lot will depend on your own personal goals and lifestyle. <\/p>\n

Convinced? Our Good Housekeeping Institute experts have tested the market-leading creatine supplements with the help of our panel \u2013 you\u2019ll find all the results in our best creatine supplements<\/a> roundup and you can shop our top picks below. <\/p>\n

\"UK\"Creatine<\/a>Protein Works Creatine Monohydrate Powder\"UK\"Creatine<\/a>Verve Creatine Monohydrate Powder \"UK\"Creatine\"<\/a>Vivo Life Creatine<\/p>\n

Now 19% Off<\/p>\n

Creatine FAQs What are the benefits of taking creatine? <\/p>\n

We asked the expert to break it down. These are the key benefits: <\/p>\n

Improved muscle recovery: \u201cIt helps speed up that replenishment, reducing feelings of fatigue and helping you bounce back faster. Over time, this means you\u2019re able to stay more consistent with exercise and daily movement, which is of course key for long-term health,\u201d says Margis. Improved memory and focus: \u201cBy providing extra fuel to our nerve cells, this in turn can support sharper memory, clearer focus and provide us with that extra brainpower we often need when life feels demanding.\u201d Better cognitive function: \u201cThere\u2019s also growing evidence to indicate creatine may help protect against age-related cognitive decline, making it just as valuable for supporting the mind as it is for maintaining the body. It\u2019s important to remember that the brain burns through vast amounts of energy every day, and creatine appears to support nerve cells, providing them with the additional ATP they need to work at their best.\u201d Alleviating menopause symptoms: \u201cWhen paired with strength-based exercise, creatine can help preserve muscle strength and lean mass, which usually declines with reduced levels of oestrogen. Early findings are also pointing to potential cognitive and energy-related benefits, with creatine helping the brain adapt to stress and higher energy needs more effectively.\u201d How much creatine should I be taking daily? <\/p>\n

Research<\/a> shows that the recommended supplement dosage is from 3-5g a day, which is around a scoop mixed in with water or your drink of choice. There are lots of versions on the market and some may offer added flavouring or vitamins. <\/p>\n

Do I need to take creatine on days I\u2019m not exercising? <\/p>\n

Put simply, yes. \u201cUnlike some supplements that have an immediate effect, creatine works by gradually saturating your muscles and brain with higher energy reserves, which is why taking a small daily dose of a regular creatine supplement is recommended, even on the days when you\u2019re not exercising,\u201d says Margis. <\/p>\n

Is creatine just for athletes? <\/p>\n

Throughout my experiment, I\u2019ve learnt more and more about the benefits that apply not just to regular gymgoers. An improvement in cognitive function would appeal to anyone, right? There are many studies<\/a> to support the case that an increased intake of creatine can improve short term memory and brain function. <\/p>\n

What also piqued my interest is how it can help to alleviate menopause symptoms. The decrease in oestrogen we experience in perimenopause is a contributing factor to the depletion in muscle strength and mass. Studies<\/a> have shown that creatine can have an anti-inflammatory effect, which can work to counter this. Brain fog and fatigue are on its hit list too, as creatine\u2019s energy-related benefits can help boost mental clarity and energy. <\/p>\n

\u201cCreatine is easy to take daily, and can help women of all ages feel stronger, more energised, and more resilient, especially when combined with regular activity,\u201d says Magis. <\/p>\n

Is creatine safe for everyone? <\/p>\n

For most people, there aren\u2019t any major drawbacks or side effects. \u201cIt\u2019s considered one of the safest supplements available, with decades of research supporting its use. The only commonly reported side effect is mild water retention in the muscles, which some people notice as a feeling of fullness. This, of course, isn\u2019t harmful and often settles over time,\u201d explains Magis. <\/p>\n

As with any kind of supplement or medication, we always recommend speaking to a medical professional if you\u2019re unsure before taking. <\/p>\n

Related Story\"Headshot<\/p>\n

Madeleine is our Lifestyle Writer, specialising in expert-tested reviews and round-ups on the latest beauty Beauty<\/a> and Health & Wellness<\/a> products. From skincare to protein powders, Maddie is committed to providing honest and helpful reviews to help guide readers to the best product for them. Maddie has a BA in English Literature and Language, which stemmed from her lifelong interest in reading and writing. She started her post graduate life at Hearst UK within a marketing capacity, which quickly turned into a desire to fulfil a writing career.<\/p>\n

When she is not writing about the latest expert reviewed products, you can find her rifling through vintage shops or car boots, reading a print magazine, or capturing portraits on her film camera.<\/p>\n","protected":false},"excerpt":{"rendered":"Creatine is everywhere these days. People are talking about it more, lots of people seem to be taking…\n","protected":false},"author":2,"featured_media":38959,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,10671,61,60,10108,446],"class_list":{"0":"post-38958","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-hireview","10":"tag-ie","11":"tag-ireland","12":"tag-most-popular","13":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/38958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=38958"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/38958\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/38959"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=38958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=38958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=38958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}