If you are not a bodybuilder or elite athlete, you may not have heard of creatine supplements. It’s something that most people dismiss as a way just to “bulk up” and for the average person, that just isn’t something they are interested in. In fact, when Dr. George Olar’s older son suggested it to him, he brushed the idea off. However, after doing some research, he discovered that this powerful trio of amino acids offers far more than just muscle gains. Creatine helps support your brain function, nervous system, energy production and recovery, making it relevant for nearly everyone.
“After learning how creatine supports not only muscle but also brain and nervous system function, I’m convinced it’s one of the most useful supplements available, especially as we age,” says Dr. George, who owns 360 Chiropractic in Lacey with Dr. Stefanie Olar. “It truly functions as a foundational, anti-aging nutrient.”
What is Creatine?
Creatine is a compound of three amino acids that our body produces naturally in the liver, about 1-3 grams a day. We also get it from eating fish, meat and poultry (which means vegans and vegetarians are not getting any supplement through diet, by the way).
Our muscles tend to hog the creatine, absorbing it heavily, especially during exercise. After absorption into the muscle cells, it becomes phosphocreatine and is used to create adenosine triphosphate (ATP), which is what your body uses for energy.
“Because nearly every cell in the body relies on ATP, anything that improves your energy production and distribution improves everything: muscle strength, recovery, cognition, nervous system function, and even mood,” shares Dr. Stefanie Olar.
“I started experimenting with creatine about a year ago, taking 5 grams a day three times a week,” shares Dr. Olar. “What I noticed was simple but powerful: more reps, more strength and better-quality sets. But it’s important to remember, creatine doesn’t build muscle by itself. You have to apply effort. What creatine does is help you make energy faster, so you can push harder and recover quicker.”
Getting Creatine to the Brain
Your six-pack might be hogging the creatine, but other major parts of the body need it for ultimate function, including the brain. As you can imagine, your brain burns an enormous amount of energy (and remember creatine helps create energy!), especially when we are under stress, emotional strain, learning new skills/studying and even neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
“Essentially, creatine gives the brain a stronger buffer during high cognitive load,” shares Dr. George. “A notable study by Darren Candow at the University of Regina looked at creatine during sleep deprivation. Participants stayed awake all night doing cognitive tasks. One group drank a placebo, the other consumed 20 grams of creatine. The creatine group consistently performed better on puzzles and reported feeling less fatigued, despite staying awake all night.”
But how do you get the creatine to your brain if your muscles take it all? One way research suggests is a loading dose of up to 20 grams per day for a week, to saturate the muscles, and then a continued 5-10 grams a day to reach your brain.
Dr. George adds that it’s never too late to start taking creatine!
Creatine Helps Women with Energy, Hormones and More
Women’s bodies go through unique changes throughout their lives. Creatine can help with these changes, while keeping energy levels up and the heart healthy – all through boosted ATP production.
Research shows creatine supports women’s health across all life stages by enhancing:
- Muscle strength and healthy body composition
- Mood, mental clarity, and cognitive performance
- Hormonal transitions and energy fluctuations
- Recovery from daily physical and mental stressors
- Long-term musculoskeletal and neurological health
From pregnancy, childbirth and monthly cycles, to perimenopause, menopause and postmenopause, creatine can help a woman’s body stay balanced and recover quicker. It helps support muscle mass, bone strength and density, cognitive function – especially if paired with resistance training – there is just too much to list!
Low creatine in the mother’s system has been linked to low birth weight and preterm births as well, so talk to your doctor about it if you are pregnant or thinking about becoming pregnant.
Suggested creatine dose for women:
- General daily use: 0.07 g/kg/day (about 4–5 grams for most women)
- Loading phase (optional): 5 g four times daily for 5 days, then 3–5 g daily
- For brain-focused benefits: 15–20 g/day for 3–7 days, then 5–10 g daily (research protocol)
Creatine and Chiropractic Care
Are you wondering why a chiropractor is talking about a supplement? In their decades of practice, Drs. George and Stefanie have found that treating the whole body, just the joints, is the best way to help people live healthier, less painful lives. That’s why at 360 Chiropractic in Lacey you will find a massage therapist, laser treatments and supplements in addition to chiropractic care.
“At 360 Chiropractic, we focus on optimizing how the nervous system communicates with the musculoskeletal system,” Dr. Stefanie shares. “Creatine aligns with this mission by supporting the very foundation of neuromuscular energy.” After your adjustment, your body goes into recovery mode – creatine helps!
“Creatine is not just a sports supplement—it’s a foundational cellular energy support tool,” shares. Dr. George. “When combined with chiropractic care and individualized exercise recommendations, it helps patients move better, recover faster, and maintain long-term neuromusculoskeletal health.”
To learn more about whole body wellness at 360, visit the 360 Chiropractic website.
360 Chiropractic
5101 Lacey Blvd SE, Lacey
360.923.0360
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