Across fitness forums, news outlets and social media, creatine supplementation is undoubtedly one of the biggest health trends in 2025. Previously a powerhouse supplement once reserved for athletes and bodybuilders, it is now widely recognised as a supplement with broader wellness benefits, earning a place as a must-have daily supplement.
What is driving the creatine craze?
The shift is being fuelled by a growing body of research and a cultural rebrand. Influencers and mainstream media have put the spotlight on creatine not just for muscle performance, but for its potential to support longevity, brain health, energy levels, and even menopause symptoms. The impact is clear: in early 2025, purchases by women increased more than 300%*, highlighting creatine's rapid popularity beyond the gym into the wider wellness space.
What exactly is creatine?
Creatine is a naturally occurring compound found in the body, primarily stored in muscles, where it helps produce energy during short bursts of activity. It’s made from three amino acids: arginine, glycine, and methionine, and can also be obtained through foods such as red meat and seafood.
In the body, creatine works by replenishing adenosine triphosphate (ATP), the main energy molecule of our cells. This makes it especially important for high-intensity exercise, but research increasingly shows its benefits extend well beyond the gym, supporting brain function, healthy aging, and overall vitality.
Understanding the benefits of creatine beyond muscle growth
Brain Health & Cognitive Support: Though most creatine is stored in muscle, some reaches the brain, enhancing energy metabolism and potentially improving memory, attention, and resilience under stress or fatigue—particularly beneficial for older adults or those sleep-deprived
Energy, Strength & Aging: Creatine plays a vital role in ATP production, a key energy molecule in our cells, helping muscles perform better during short, intense activity. This is especially useful for preserving muscle mass as we age, the reason for its newfound popularity amongst longevity experts.
Broader Wellness Benefits: Emerging data also link creatine with heart and bone health, mood stabilisation, anti-inflammatory effects and protection against cognitive decline
Creatine and Gut Health: What You Need to Know
Research into creatine and gut health is still growing, but early findings suggest it may play a supportive role in digestion. Creatine is best known for boosting energy in muscles, and it also provides energy to digestive cells, helping the gut lining stay strong, resilient, and better equipped to support nutrient absorption.
How Creatine Supports Digestion
Energy for gut cells: Creatine helps replenish the energy that gut cells need for repair and renewal. This supports a healthy gut barrier, which is vital for nutrient absorption and digestive balance.
Anti-inflammatory effects: Creatine has been shown to help reduce inflammation in the body, which may also ease stress and irritation within the digestive tract.
Combining Creatine with Gut-Friendly Nutrients
Creatine works even better when paired with gut-nourishing allies like prebiotics, probiotics, postbiotics and fibre. Together, they support a balanced microbiome, improve digestive efficiency, and help your body make the most of the energy and nutrients from food.
Tips if you are considering creatine
If you’re considering adding creatine to your routine, here are a few science-backed ways to get started safely and effectively:
Choose a trusted source: Opt for creatine monohydrate, the most widely studied and reliable form. It’s well-researched, affordable, and proven effective.
Pair with movement and protein: Creatine works best alongside resistance training and adequate protein intake, supporting muscle strength and maintenance. This can be particularly valuable for women and older adults.
Stay hydrated: Creatine draws water into muscle cells, so staying hydrated can help to reduce the risk of side effects such as mild bloating or digestive discomfort.
Support your gut: For best results, integrate creatine into a balanced gut-health routine. Pairing it with Meluka’s postbiotic tonics like P3 Gut Builder can help support gut resilience- begin your day with a shot of P3 Gut Builder to strengthen the gut barrier and support stable energy release. Gut-nourishing superfood ingredients, such as those found in Meluka's Gut Nutrition powders, can also help to lay the foundation for long-term wellbeing.
Listen to your body: Everyone responds differently. Track how creatine affects your digestion, energy levels, and recovery, adjusting your approach as needed.
*Creatine Market Overview 2025 [Global Report], Foodcom S.A., June 2025 (Link)