There is a book by Marcus Sheridan called ‘They Ask, You Answer’.
This blog post was inspired by exactly that.
The other day, my wife Madi came into my office asking me, ‘Why would this girl be getting and upset stomach from taking creatine?’ This turned into an online exchange between my wife and this individual about gastrointestinal upset and creatine consumption.
It must have been concerning for the individual, because apparently she went to the doctor, and they discussed the discomfort and the possibility that it could have been a parasite. Turns out it was the choice of creatine product she had made and experienced stomach discomfort, which has got her questioning whether creatine consumption is worth it and is now a problem for the individual.
And that’s the issue.
Creatine is one of the most researched, most effective, and most useful supplements available, yet small practical issues like bloating, cramping or poor mixability can push people away from something that could genuinely improve their strength, performance and long-term cognitive health.
The purpose of this post is simple…
To help you understand why such a small daily habit, like taking creatine, actually matters… and why, in some cases, you may unfortunately need to spend a little more money on the higher-quality product to avoid unnecessary issues and get the full benefit.
Because sometimes the cheapest option ends up costing you the habit.
First of all (just in case you didn’t know), what Creatine Actually Does!
Creatine supports the regeneration of ATP (Adenosine Triphosphate), your body’s immediate energy currency. Literally a primary energy source within all cells.
When you lift heavy, sprint, perform repeat efforts, or train at high intensity, ATP is rapidly depleted. Stored phosphocreatine helps replenish it.
Supplementing with creatine increases intramuscular creatine and phosphocreatine stores. The result?
- Better repeat high-intensity performance
- More quality reps at a given weight
- Improved training volume
- Greater strength adaptations over time
The International Society of Sports Nutrition has consistently recognised creatine monohydrate as one of the most effective ergogenic aids available.
A 2024 systematic review and meta-analysis in Nutrients confirmed that creatine combined with resistance training improves strength outcomes more than training alone in adults under 50.
Creatine does not build muscle.
It improves your capacity to train harder.
And better training produces better results.
For most people 5 g per day, consistently, is enough.
Consistency beats cleverness.
Urban Myth Number 1: The “Weight Gain” Concern
Some people see the scale increase slightly when starting creatine.
Just to help ease your mind on this, this is usually increased intracellular water, stored inside the muscle cell, not fat gain.
It’s part of the mechanism.
If your goal is improved strength and performance, this is not a negative. And will help with many other muscular and longevity benefits, such as better metabolic and physical performance. ie, the muscles do a better job at everything.
For Me, This Is The Main Argument… Going Beyond Muscle: Brain Health and Metabolism
The good thing, and why I keep writing about this, is that there is so much more to the benefits of creatine than just physical strength and performance. I’m a brain lover and literally do everything in life concerning myself with my future and the future of others, and this is what should be screamed from the rooftops regarding creatine.
In more recent times, creatine supplementation has been reported to have the potential to benefit certain cognitive domains, particularly memory, though further high-quality trials are needed.
A pilot trial in individuals with Alzheimer’s disease found that creatine supplementation increased brain creatine levels and was associated with improvements in several cognitive measures. No, just to make this clear, findings were preliminary, but promising.
So, in 2026, reviews in the field are encouraging but still developing.
Creatine is not a cure for Alzheimer’s or dementia.
But it is being studied seriously for its role in brain energy metabolism, suggesting this compound is far more than a muscle supplement.
On the metabolic side, a 2021 study suggested creatine, particularly when combined with exercise, may improve aspects of glucose metabolism and insulin sensitivity. Mechanisms include enhanced glycogen storage and improved glucose utilisation by muscle.
Again, though, it supports the body’s systems. But at this stage does not replace correct lifestyle decisions such as diet, exercise and sleep.
So, Why Do Some People Get Gastrointestinal Upset?
So now that that has been covered, you know why creatine is beneficial, this brings us back to the conversation that sparked this post.
Not all creatine products are created equal.
There are generally two types you will see in the market of Creatine Monohydrates… Micronised Creatine Monohydrate and CreaPure Creatine Monohydrate.
Micronised Creatine Monohydrate
“Micronised” refers to a smaller particle size.
It mixes better.
It feels less gritty.
It may reduce minor digestive discomfort because it dissolves more effectively.
But quality and purity depend on the manufacturer, and although you won’t see impurities labelled, they may still be present.
CreaPure® Creatine Monohydrate
CreaPure® is a trademarked, German-manufactured creatine monohydrate produced under strict pharmaceutical-grade quality control standards. What separates it from many generic forms is not its chemical structure, it is still creatine monohydrate, but with a guaranteed purity and tightly controlled production process.
CreaPure® is tested for extremely low levels of common creatine manufacturing by-products such as creatinine, dicyandiamide (DCD), and dihydrotriazine (DHT). While these impurities are typically present in very small amounts even in standard products, lower-grade raw materials or less rigorous production standards can result in higher trace residues.
For most people, that difference may never be noticed.
For some, particularly those who notice gastrointestional distress, it absolutely is.
This is why when somebody complains about gastrointestinal discomfort from creatine consumption such as bloating, cramping, loose stools, or general stomach upset. Often they blame it on the creatine itself. When in reality, the issue may stem from the product being manufactured at a lower quality standard rather than a higher one, where purity, refinement and production controls are more tightly regulated.
For this reason, texturally, CreaPure® is describe by some consumers as slightly more granular compared to ultra-fine micronised versions, but despite that, in my professional and clinical experience more people frequently note less gastrointestinal discomfort when switching to a high-purity source of creatine like CreaPure®.
It is at this point it is important to be clear, research does not claim that CreaPure® dramatically increases absorption compared to other genuine creatine monohydrate products. Creatine monohydrate itself is already highly bioavailable.
However, what has been consistently reported in both applied settings and consumer feedback that when individuals who experience digestive upset with lower-cost or less transparent products switch to a high-purity, tightly controlled source, symptoms often reduce or resolve.
I hope that it is clear in this blog post that my point is that it is not about taking creatine that is cleaner but that when it comes to a product as impotant as creatine it needs to be about better tolerance.
And when the goal is daily consistency, five grams, every day, tolerance matters.
Because the most effective supplement in the world is useless if you stop taking it.
Sometimes the extra cost is not about marketing.
It is about manufacturing standards.
And when you are recommending a supplement to the masses, athletes, parents, older adults, individuals thinking about long-term brain and metabolic health, the margin for unnecessary discomfort should be as small as possible.
Quality does not change the molecule.
But it can change the experience.
In conclusion, creatine was never meant to be dramatic.
It is not extreme.
It is not flashy.
It is not a stimulant you “feel.”
It is simply five grams per day.
But what those five grams represent goes well beyond bigger lifts or fuller muscles.
Yes, creatine supports better training quality.
Yes, it helps build strength and lean mass over time.
But in my opinion, the most underrated benefit is not physical, it is neurological.
Creatine is fundamentally an energy molecule. And your brain is one of the most energy-demanding organs in your body. The emerging research around cognitive function, memory and even neurodegenerative conditions is not accidental. When cellular energy availability improves, systems perform better. Muscle is one system. The brain is another.
If we are talking about longevity, clarity, resilience and long-term capability, that conversation has to include the brain.
So if gastrointestinal discomfort is the barrier stopping you from taking such an important daily supplement, it may be worth upgrading the quality. Trial a higher-purity product such as CreaPure®. Remove unnecessary variables. Improve tolerance. Make the habit sustainable.
And if discomfort still persists after adjusting dose, timing and product quality, then perhaps it is time to look a little deeper into digestive health itself, because the issue may not be creatine at all.
The goal is not to chase supplements.
The goal is to support capability long term. Physically, cognitively and metabolically, for decades.
Sometimes the most powerful strategies are not loud.
They are consistent.
Five grams per day.
Done properly.
Done long term.
So get up. Get after it. Become Extraordinary.