đź’Ą What is Creatine and Why Should You Care?
By Dr. Seth Nelson | Rising Sun Chiropractic + Weight Loss | 507-934-3333
If you’ve heard the word “creatine” tossed around in fitness circles and wondered what it’s really all about, you’re not alone. This post is your go-to guide for understanding what creatine is, what it does, who it helps — and why it’s one of the most researched (and misunderstood) supplements in the world.
âś… What Is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. It helps supply energy to cells, especially during high-intensity exercise and short bursts of activity. While your body produces some creatine on its own, and you get a little from foods like red meat and fish, supplementing can help your body reach optimal levels.
🧠Benefits of Creatine (Backed by Research)
| Benefit | What It Does | Research Says |
|---|---|---|
| đź’Ş Muscle Growth | Increases strength and muscle mass when combined with resistance training | Kreider et al., 2017 |
| 🔋 Improved Performance | Enhances short-term, high-intensity activities like sprinting and lifting | Branch, 2003 |
| 🧠Brain Health | May support cognitive function and protect against neurological diseases | Avgerinos et al., 2018 |
| 🧓 Longevity & Aging | Supports muscle preservation, strength, and bone health as we age | Devries & Phillips, 2014 |
🚨 Is Creatine Safe?
Yes! Creatine has been extensively studied for over 30 years and has been proven safe for healthy individuals. The International Society of Sports Nutrition states:
“There is no scientific evidence that short or long-term use of creatine monohydrate has any detrimental effects.”
— Kreider et al., 2017
💸 Creatine Myths — Busted!
| Myth | Truth |
|---|---|
| “It damages your kidneys.” | Not in healthy individuals. Long-term studies show no harm to kidneys. |
| “You need fancy, expensive forms.” | Creatine monohydrate is the gold standard — effective and affordable. |
| “It’s only for bodybuilders.” | Nope! Creatine benefits older adults, women, and everyday athletes alike. |
⚖️ How to Use Creatine Safely
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Form: We recommend Creatine Monohydrate for its purity and reliability.
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Dose: 3–5 grams per day.
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Timing: Any time of day — consistency matters more than timing.
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With or Without Loading?
Loading (20g/day for 5–7 days) can saturate muscles faster, but it’s optional. Most people do just fine with the standard dose from day one.
👩‍⚕️ Who Should Talk to Their MD First?
Creatine is safe for most healthy people, but talk to your doctor if you:
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Have a kidney condition
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Are pregnant or breastfeeding
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Are taking medications for chronic conditions
🌟 Why We Recommend NutriDyn Creatine
We recommend Creatine Monohydrate from NutriDyn because:
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It’s GMP-certified for purity and quality.
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It’s third-party tested.
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It’s effective — no fluff, just results.
👉 Order here: risingsunchiro.nutridyn.com/creatine-powder-r258
🙋 Have Questions?
We’re happy to help!
Ask us at your next appointment or call 507-934-3333 to speak with Dr. Seth Nelson at Rising Sun Chiropractic + Weight Loss.