The Benefits of Creatine Monohydrate for Non-Athletes and GLP-1 Medication Users
- Marian Brock-Andersen
- Sep 11
- 3 min read
Updated: Oct 30
When you hear “creatine,” you might immediately think of bodybuilders or professional athletes. But the truth is, creatine monohydrate is one of the most researched and effective supplements available, not just for athletic performance, but for everyday health, especially for non-athletes and individuals taking GLP-1 medications like semaglutide, tirzepatide, or liraglutide. At Phoenix Metabolic Health, we’re committed to providing evidence-based nutrition strategies that help you maintain muscle, boost energy, and support healthy aging, no matter your fitness level.
What Is Creatine, and Why Should You Care?
Creatine is a natural compound stored in your muscles and brain, essential for producing quick, usable energy (ATP) during both physical and mental activities. While foods like meat and fish provide small amounts of creatine, most people don’t reach optimal levels through diet alone. Supplementing with creatine monohydrate can “fill the tank,” ensuring your body and mind have the energy needed for daily life.
Proven Benefits of Creatine for Non-Athletes
Maintain Muscle Mass and Strength
As we age, preserving muscle mass and strength is crucial for mobility, independence, and overall health. Creatine supplementation has been shown to help prevent age-related muscle loss (sarcopenia), improve balance, and make everyday tasks, like climbing stairs or carrying groceries easier. For those using GLP-1 weight loss medications, creatine is especially valuable for safeguarding muscle while losing weight.
Boost Cognitive Function
Recent studies suggest that creatine can support brain health by enhancing memory, focus, and reaction time, particularly in older adults and vegetarians who may have lower natural creatine stores. Improved cognition makes daily life smoother and more enjoyable.
Support Mood and Emotional Well-being
Emerging research indicates that creatine may help stabilize mood and even enhance the effects of certain antidepressants. While more research is needed, the current evidence points to creatine as a tool for supporting mental health.
Promote Metabolic Health
Creatine may improve glucose metabolism and insulin sensitivity, which is important for anyone managing their weight or metabolic health; especially those using GLP-1 medications for diabetes or obesity.
Strengthen Bone Health
When combined with resistance training, creatine can help maintain or improve bone density, reducing the risk of osteoporosis and fractures as you age.
Why Creatine Matters for GLP-1 Users
GLP-1 medications are highly effective for weight loss, but a portion of that weight loss can come from muscle, not just fat. Creatine helps preserve lean muscle mass during weight loss, supporting a higher metabolism and a healthier body composition. Maintaining muscle is vital not only for strength, but also for metabolic health, energy, and long-term weight management.
Is Creatine Monohydrate Safe?
Yes! Creatine monohydrate is one of the safest supplements you can take, backed by decades of research and clinical studies. Long-term use has not been linked to kidney damage or serious side effects in healthy individuals. Plus, creatine does not interact negatively with GLP-1 medications. Both may cause mild digestive upset for some people, but starting with a lower dose and gradually increasing can help minimize this effect.
How to Safely Add Creatine to Your Routine
Stay Hydrated: Creatine increases water retention in muscles, and GLP-1s can slow digestion, so drink plenty of fluids to support healthy digestion and prevent constipation.
Choose Pure Creatine Monohydrate: This is the most studied and effective form, and it’s both affordable and easy to find.
Recommended Dosage: Most individuals benefit from 3-5 grams daily. Some start with a loading phase (20 grams per day for a week), but this isn’t necessary for everyone.
Timing: Take creatine at any time of day; with a meal may help with absorption, but consistency is more important.
Consult Your Provider: Especially if you have any medical conditions or are taking other medications, discuss creatine supplementation with your healthcare team at Phoenix Metabolic Health.
Key Takeaways for Healthy Living
Creatine monohydrate is not just for athletes, it’s a powerful supplement for muscle preservation, cognitive support, metabolic health, and bone strength. For anyone using GLP-1 medications for weight loss or diabetes, creatine is an excellent way to protect muscle and optimize your results. Safe, well-studied, and easy to use, creatine is a smart choice for anyone focused on healthy aging and active living.
Ready to learn if creatine is right for you? Contact Phoenix Metabolic Health today to discover how our expert team can help you safely incorporate creatine into your health and wellness routine.
Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr, 14:18.
De Guingand DL, et al. (2022). Creatine supplementation and health variables: a systematic review. Nutrients, 14(5):921.
Candow DG, et al. (2019). Effects of creatine supplementation in older adults: a systematic review and meta-analysis. Open Access J Sports Med, 10:99-111.
Avgerinos KI, et al. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review. Exp Gerontol, 108:166-173.
Rawson ES, et al. (2018). Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Nutrients, 10(5):611.
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