Creatine for Cellular Energy
Hi, I’m Hemant Mehta — a B.S. Medical Nutrition graduate, FIFA Sports Medicine Diploma holder, and Columbia-Cornell Obesity Medicine attendee, currently pursuing my Master’s and Diploma in Sports Nutrition through the International Olympic Committee (IOC).
But here’s the real story: I didn’t just study creatine (CrM), I lived the journey. Back in my final bachelor’s years, after gruelling hospital internships, stress, and muscle loss, I finally turned to creatine supplementation. Sure, I had read the research, but once I started taking it myself, I felt the difference: more energy, sharper focus, faster muscle recovery. That moment flipped the switch for me.
Since then, I’ve been obsessed: diving into creatine research, exploring how it works long-term, how it pairs with other foods and supplements, and how we can make it work better not just for athletes, but for anyone chasing vitality, better longevity and cellular health.
That passion is what led me to Jenerise, a bold, next-gen Creatine 2.0 company on a mission to make creatine foundational for modern health, performance, and ageless living. With 30+ years of category experience, the team at Jenerise is reinventing creatine with smart, science-backed formats like RTD (ready-to-drink), RTM (ready-to-mix), and RTE (ready-to-eat), so more people can benefit in more ways, every day.
I’m thrilled to contribute my insights here, breaking down the science, clearing up myths, and exploring how creatine is transforming health and performance. Helping you understand why creatine deserves a front-row seat in the future of health. Let’s dive in!
When you hear “creatine,” you probably picture weightlifters or athletes, but did you know this powerful supplement can improve your brain, heart, and cellular health too? Let’s break down the science in simple terms so you can see why creatine monohydrate is one of the most effective and safe supplements for people of all ages, fitness levels, and diets.
What Is Creatine and Why Does It Matter?
Creatine is a naturally occurring compound found in your muscles and brain. Its main job? Helping your cells recycle ATP (adenosine triphosphate), the molecule that powers nearly every action in your body, from lifting weights to thinking hard or recovering after exercise. Without enough creatine, your cells struggle to keep up during high energy demand. By supplementing with creatine monohydrate, you provide your body with a boosted energy reserve that supports both physical and mental tasks.
Top 10 Science-Backed Benefits of Creatine Monohydrate
1. Boosts muscle energy & strength: Increases phosphocreatine stores, helping muscles work harder and recover faster [(Gutiérrez-Hellín, 2024)]
2. Sharpens cognitive performance: Supports brain function, especially in vegetarians and vegans with low creatine stores
3. Protects the brain: May slow or reduce damage in neurodegenerative diseases
4. Prevents muscle loss with age: Helps combat sarcopenia (age-related muscle loss), maintaining strength and independence
5. Improves blood vessel health: Studies show better flow and healthier arteries in older adults after supplementation [(Clarke, 2024)]
6. Speeds up injury and surgery recovery: Supports tissue repair and reduces inflammation after damage
7. Reduces chronic inflammation: Animal studies show reduced tissue swelling and fibrosis in muscle diseases [(Fernandes, 2025)]
8. Helps manage chronic fatigue: Boosts cellular energy in people with chronic fatigue syndrome
9. Safe across the lifespan: Proven safe for young people, older adults, and even during pregnancy when used appropriately [(Antonio, 2024)]
10. Easy and affordable: Just 3–5 grams daily is enough; no fancy products or mega-dosing needed
Expert Quotes You Can Trust
“Creatine monohydrate enhances short-term performance by increasing intramuscular phosphocreatine stores, which aid in ATP resynthesis.” Gutiérrez-Hellín, 2024
“Four weeks of creatine supplementation resulted in favourable effects on several indices of vascular function in older adults.” Clarke, 2024
“Creatine supplementation showed potential anti-inflammatory effects, preservation of intramuscular glycogen, and reduction in tissue fibrosis.” Fernandes, 2025
These aren’t internet myths, they’re from peer-reviewed scientific studies.
How to Start Using Creatine
Stick with creatine monohydrate (the most researched and safest form)
Take 3–5 grams daily, mixed into water, juice, or a shake
Be consistent, creatine works best when taken daily, not just on gym days
Pair it with a balanced diet and exercise for maximum benefit
Creatine isn’t just for athletes! It’s a whole-body health booster that supports your muscles, brain, heart, and cellular health. If you’re looking for a safe, affordable way to improve your energy, strength, and recovery, creatine monohydrate deserves a spot on your daily supplement shelf.
I’ll be writing for the Jenerise blog every month, so see you next time!
Hemant Mehta | Human and Cellular Health Research and Science
References
Gutiérrez-Hellín et al., 2024
Clarke et al., 2024
Fernandes et al., 2025
Antonio et al., 2024
