Creatine: The Bourbon of Supplements (Simple, Strong, and Surprisingly Smart)

Creatine: The Bourbon of Supplements (Simple, Strong, and Surprisingly Smart)

Creatine used to live in the weight room. Now it’s moving into the brain.

In 2025, creatine quietly became the supplement everyone should probably be taking, not just gym rats, but office workers, parents, and anyone who’s ever stared at their laptop wondering why their brain just clocked out at 2:17 p.m.

Science says creatine helps muscles. That’s old news.

What’s new?

It helps your brain too, including memory, focus, mental fatigue, and cognitive resilience.

Turns out your brain burns energy just like your quads, and creatine helps recharge the tank.

Here is how I think about it. Protein is your steak. Creatine is your cast iron skillet.

Still simple. Still effective. Still undefeated.

The gold standard dose has been 5 grams a day for years.

No loading phase. No complicated math. Just scoop, stir, drink, repeat (or consume in a gummy form like me).

But researchers are now testing higher doses and more tailored protocols, for aging, cognition, endurance, and even sleep deprivation. (Which feels relevant if you live in Kentucky and college basketball exists.)

And unlike half the supplement aisle, creatine:

• Is cheap

• Is heavily researched

• Actually works

• Doesn’t require a PhD to understand

Basically, it’s the bourbon of supplements, no gimmicks, no flash, just results and a loyal following.

If supplements had a Mount Rushmore, creatine would already be carved into the limestone somewhere between protein powder and caffeine.

Except quieter. And more reliable. Like your buddy who always shows up early to help you move and never asks for pizza.

Here’s my recommendation based on extensive research and as a personal user.

• Take 5 grams a day.

• Lift if you want.

• Think clearer either way.

And if Kentucky ever makes creatine-flavored bourbon…We’ll talk.