The Complete Guide to Creatine: The Benefits, The Research and Who Should Take It

The Complete Guide to Creatine: The Benefits, The Research and Who Should Take It

by | Sep 2, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is Creatine?

Creatine is a naturally occurring compound made from the amino acids arginine, glycine, and methionine. Around 95% is stored in our skeletal muscle and the rest in our brain and other tissues. Its main role is to regenerate adenosine triphosphate (ATP), the body’s energy currency, during high-intensity, short-duration activities (1).

Although red meat and fish contain creatine, supplementation is the most effective way to fully saturate muscle stores.

The Top Health Benefits of Creatine

Increases Strength and Muscle Growth

Creatine is the most researched sports supplement in history. A meta-analysis of over 500 studies found creatine supplementation increased strength and lean mass significantly more than placebo (1). Another systematic review showed resistance-trained individuals gained 8% more strength and 14% more endurance with creatine (2).

Speeds Up Recovery

Creatine reduces muscle damage and inflammation post-exercise, improving recovery. One study showed that creatine supplementation lowered markers of muscle damage (creatine kinase) and improved recovery after intense resistance training (3).

Supports Brain Function

Creatine supports brain energy metabolism and cognitive performance. One study showed that creatine improved working memory and intelligence in healthy young adults and another study found supplementation improved cognitive performance in sleep-deprived individuals. (4,5) Higher doses are needed to reap the cognitive benefits (up to 20 grams a day) especially if you are working out as well.

Slows Age-Related Muscle and Bone Loss

Creatine supplementation plus resistance training improved muscle mass, strength, and bone health in older adults (6). This makes it an important supplement for women going through perimenopause or are in menopause or even for men that are aging and losing testosterone (which is a crucial hormone for muscle mass).

May Help Blood Sugar Regulation

Creatine can help with blood sugar regulation for individuals that are insulin resistant or have type 2 diabetes. Research found creatine supplementation improved glucose tolerance and glycogen storage in type 2 diabetes patients when combined with exercise. (7) This means that individuals struggling with metabolic syndrome, and women in perimenopause/menopause would benefit from this as insulin resistance increases as we age.

May Help with Brain Injury

There is early research showing the benefits of creatine for brain injury.

One study involving severe pediatric TBI reported that creatine (≈0.4 g/kg/day for ~6 months) improved recover outcomes. This included shorter post-traumatic amnesia and ICU stay, as well as fewer headaches, dizziness, and fatigue. No safety issues were reported. These are small, non-blinded trials, but they’re the strongest human signals so far. (8)

Reviews conclude creatine may be neuroprotective by bolstering cellular energy, buffering against secondary injury cascades (oxidative stress, calcium dysregulation), and increasing brain phosphocreatine stores—especially helpful during metabolic stress after TBI. Animal models show substantial reductions in tissue damage with pre/post-injury creatine, and narrative/systematic reviews consider it a promising adjunct. (9)

If you’re considering it after a concussion or TBI, talk with your healthcare provider, however recommended dose for TBI is creatine monohydrate 3–5 g/day.

Potential Medical Applications

There is growing research that has shwon that creatine may help with neurological disorders, mood disorders and cardiac function. Creatine shows promise in Parkinson’s and Huntington’s disease, though more trials are needed (10). Research has also found creatine may enhance antidepressant effects in women with major depression and some studies suggest creatine improves cardiac function in heart failure patients. (11,12)

Are There Side Effects of Creatine?

Creatine has one of the best safety profiles among supplements and long-term studies show no harmful effects on kidney or liver function in healthy individuals (13). Common issues may include mild water retention or weight gain and digestive upset if large doses are taken at once. It is not recommended for those with pre-existing kidney disease unless under medical guidance.

Who Should Take Creatine?

  • Athletes & Bodybuilders (performance, muscle, recovery).
  • Older Adults (muscle preservation, bone health).
  • Vegetarians & Vegans (lower baseline creatine levels).
  • Individuals with Health Conditions (diabetes, depression, neurological disorders).
  • Perimenopause and menopause woman

Why is Creatine so Important for Perimenopausal and Menopausal Women?

There are a number of reasons why creatine should be a integral part of a middle aged woman’s health plan. This includes:

  • Muscle & Strength: Estrogen decline accelerates muscle loss; creatine plus resistance training preserves lean mass (14,15).
  • Bone Health: Improves bone density indirectly by strengthening muscle and mechanical loading.
  • Energy & Fatigue: Supports ATP production, countering midlife fatigue.
  • Brain & Mood: May improve cognition and mood stability.
  • Metabolism: Helps maintain muscle-to-fat ratio.

How to Take Creatine

Creatine works by saturating your muscles over time, not by giving an immediate boost like caffeine. It is best to take Creatine monohydrate 3–5 g daily your muscles will build up creatine stores within a few weeks (loading optional).

You can take it any time of day although some research suggests creatine may be a little more effective if taken after exercise, especially with a carb + protein meal. One study compared pre- vs. post-workout creatine. They found slightly greater gains in strength and lean mass in the post-workout group. (16) The idea is that after training, your muscles are more insulin-sensitive and nutrient uptake (including creatine) may be higher allowing better transport of creatine into the muscle cells. For people not training daily, pairing it with a regular meal is a simple, effective strategy.

Since many midlife women are taking creatine for muscle and bone health rather than max performance, the best approach is daily, with a meal you won’t forget (e.g., breakfast or post-dinner). Remeber consistency is more important than timing.

Best Creatine Brands in 2025

  1. Creatine Monohydrate Powder (Designs for Health)
  2. Creatine Monohydrate Powder (Designs for Sport)
  3. Creatine Pure Micronized Creatine Monohydrate (Organika)
  4. Creatine (Thorne)

To get your creatine now please click the link https://ca.fullscript.com/plans/koru-creatine-options-for-you and place your order today!

Key Takeaways

Creatine is one of the safest, most researched supplements and can be easily integreated into your day to day routine. It’s benefits vary but include muscle growth, recovery, brain health, depression, combta fatigue, support a healthy metabolism, and provide support with aging. Because of these benefits it is especially valuable for women in perimenopause and menopause, aging popultaion, and athletes/people training. It is recommedned that you take creatine monohydrate, 3–5 g daily to optimise results but this might need to be higher if you are looking fpr more brain boosting effects.

References

  1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14(1), 18.
  2. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198–226.
  1. Cooke, M. B., et al. (2009). Creatine supplementation reduces oxidative DNA damage and lipid peroxidation induced by strenuous resistance exercise. J Strength Cond Res, 23(3), 818–824.
  1. Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc R Soc Lond B, 270(1529), 2147–2150.
  2. McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, 21(5), 549–557.
  3. Chilibeck, P. D., et al. (2017). The effect of creatine supplementation on aging muscle: A systematic review and meta-analysis. Open Access J Sports Med, 8, 213–226.
  4. Gualano, B., et al. (2011). Creatine supplementation and glycemic control in type 2 diabetic patients. Med Sci Sports Exerc, 43(5), 770–778.
  5. https://pubmed.ncbi.nlm.nih.gov/16917445/
  6. https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/?utm
  7. Bender, A., et al. (2008). Creatine supplementation in Parkinson disease: A randomized, double-blind, placebo-controlled trial. Neurology, 71(7), 418–425.
  8. Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. J Clin Psychiatry, 68(6), 880–884.
  9. Andrews, R., et al. (1998). Creatine supplementation improves skeletal muscle metabolism in congestive heart failure. Circulation, 98(22), 2108–2113.
  1. Poortmans, J. R., & Francaux, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108–1110.
    1. Forbes et al. (2022) found creatine supplementation improved muscle strength and functional performance in postmenopausal women.
    2. Candow et al. (2014) concluded creatine combined with resistance training combats sarcopenia in older women.
    3. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr, 10(1), 36.
101 Guide to The Low Salicylate Diet and ADHD

101 Guide to The Low Salicylate Diet and ADHD

by | Sep 2, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Attention-Deficit/Hyperactivity Disorder (ADHD) is a complex neurodevelopmental condition that affects millions of children and adults worldwide. While medications and behavioral therapies remain the standard treatments, many families seek alternative or complementary approaches to help manage symptoms. One such approach gaining attention is the Low Salicylate Diet. But what exactly is it, and can it really help with ADHD?

What Is the Low Salicylate Diet?

The low salicylate diet is a food plan that reduces or eliminates salicylates. Salicylates are naturally occurring chemicals found in many fruits, vegetables, and other plant-based foods. Salicylates are also present in artificial additives and preservatives. They are chemically similar to aspirin (acetylsalicylic acid), and some people such as certain children with ADHD can be sensitive to them.

This diet became popular through the Feingold Diet, which was developed by Dr. Benjamin Feingold in the 1970s. His theory was that removing salicylates, artificial colors, flavors, and certain preservatives could reduce hyperactivity in children with ADHD.

Foods to Avoid on a Low Salicylate Diet

Salicylates are found in high amounts in many healthy foods, which makes this diet challenging to follow. Some of the common high-salicylate foods to avoid include:

  • Apples
  • Berries (especially strawberries, raspberries)
  • Grapes
  • Oranges and citrus fruits
  • Tomatoes
  • Cucumbers
  • Peppers
  • Almonds
  • Herbs and spices (like curry, turmeric, cinnamon, peppermint)
  • Honey
  • Vinegar
  • Fruit juices and sauces (especially from high-salicylate fruits)
  • Certain teas (peppermint, green tea)

Also, many artificial additives and flavor enhancers contain salicylates and should be eliminated.

Foods to Include on a Low Salicylate Diet

Though restrictive, there are still many safe foods that are low in salicylates. These include:

  • Pears (fresh and peeled)
  • Bananas (just ripe)
  • Cabbage
  • Broccoli
  • Cauliflower
  • White potatoes
  • Rice
  • Lentils
  • Turkey and most unprocessed meats
  • Dairy products (without additives)
  • Olive oil and sunflower oil

The key is to stick to whole, unprocessed foods and check labels carefully.

How Long Should You Follow the Diet?

The low salicylate diet is typically done in two phases:

  1. Elimination Phase (3-6 weeks): All high-salicylate foods and additives are removed from the diet. This phase is crucial to assess whether salicylates are contributing to ADHD symptoms.
  2. Reintroduction Phase: Foods are slowly added back one at a time, while symptoms are monitored. This helps identify specific triggers.

For best results, this diet should be followed under the guidance of a dietitian or nutritionist familiar with ADHD and food sensitivities.

Scientific Research: Does It Really Help ADHD?

The link between salicylates and ADHD isn’t fully understood, but there is some promising research.

  • A 2004 review in Pediatrics noted that removing synthetic food additives and salicylates can lead to improvements in behavior in some children with ADHD, particularly those with sensitivities (Schab & Trinh, 2004).
  • A randomized controlled trial published in The Lancet (Pelsser et al., 2011) found that a restricted elimination diet, similar to the low salicylate diet, resulted in a 64% reduction in ADHD symptoms in children who responded to the diet.
  • The Feingold Association has collected anecdotal and survey-based evidence for decades, reporting improvements in attention, hyperactivity, and impulsiveness in many children who follow the program.

While not all children with ADHD benefit from the low salicylate diet, a subset with food sensitivities seems to respond well. The diet may be especially helpful for children with eczema, asthma, or other allergic-type symptoms in addition to ADHD.

Potential Benefits of the Low Salicylate Diet

  1. Reduction in Hyperactivity and Impulsivity Many parents report a significant improvement in behavior, attention span, and sleep after removing salicylates.
  2. Improved Gut Health Since the diet removes artificial additives and processed foods, gut health may improve, which can influence brain function via the gut-brain axis.
  3. Less Need for Medication Some children may experience enough symptom relief that they can reduce or avoid ADHD medications (always under medical supervision).
  4. Better Overall Nutrition Awareness Following this diet promotes reading food labels, eating whole foods, and avoiding synthetic ingredients — healthy habits for the whole family.

Drawbacks and Considerations

  1. Restrictive and Challenging to Follow The diet eliminates many healthy fruits and vegetables. This may lead to nutritional deficiencies if not carefully managed.
  2. Time-Consuming Planning, preparing, and monitoring foods can be overwhelming, especially for busy families.
  3. Limited Scientific Consensus While some studies support it, the low salicylate diet is still considered controversial by many healthcare professionals.
  4. Not a Cure-All The diet is not a replacement for therapy or medication. It works best as part of a multi-faceted treatment plan.

Tips for Getting Started

  • Keep a food and symptom diary to track progress and potential triggers.
  • Consult with a nutrition practitioner specialised in this area to avoid deficiencies and ensure a balanced diet.
  • Start slowly and don’t try to change everything at once.
  • Involve your child in meal planning to increase compliance.
  • Look for low-salicylate recipes and support groups online or through the Feingold Association.

Final Thoughts

The low salicylate diet may offer relief for some children with ADHD, especially those with food sensitivities or co-occurring allergic conditions. While it’s not a guaranteed solution, it can be a valuable tool in your ADHD management tool kit and may be a worth while diet to implement to see if your child expereinces the improvements that you are looking for to help optimise their performance in school and day to day life.

If you’re considering this diet, do it with professional guidance and a clear plan for tracking changes. For families who see results, the benefits — calmer behavior, improved focus, and better sleep can be life-changing.

References

  1. Schab, D. W., & Trinh, N. H. (2004). Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. Pediatrics, 114(6), e755-e766.
  2. Pelsser, L. M., et al. (2011). Effects of a restricted elimination diet on the behavior of children with attention-deficit hyperactivity disorder (INCA study): a randomized controlled trial. The Lancet, 377(9764), 494-503.
  3. Feingold Association of the United States. https://feingold.org
Banana Coconut Bread

Banana Coconut Bread

by | Sep 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

This is a gluten free, casein free loaf that can also be consumed if following the specific carbohydrate diet, GPAS, Low oxalate diet or the low salicylate diet (Feingold diet).

A low salicylate diet is often recommended for individuals—especially children with ADHD —who experience sensitivity to salicylates, which are natural chemicals found in many fruits, vegetables, herbs, and processed foods. For those with sensitivities, consuming high-salicylate foods can trigger symptoms such as rashes, headaches, hyperactivity, or digestive upset.

A low salicylate diet helps reduce these reactions, supporting improved digestion, calmer behavior, clearer skin, and better overall wellbeing.

The Health Benefits of Banana Coconut Bread

Bananas are naturally low in salicylates and are rich in potassium, vitamin B6, and fiber, supporting healthy digestion, stable energy, and heart health. They provide a natural sweetness without the blood sugar spike due to its high fiber content.

Eggs provide high-quality protein, choline, and essential vitamins, which support brain health, memory, muscle repair, and steady energy—important for both children and adults.

Coconut oil offers healthy fats that provide a quick source of energy without the blood sugar spike and supports brain function. Its medium-chain triglycerides (MCTs) are especially beneficial for metabolism and gut health.

Pumpkin seeds are a powerhouse of magnesium, zinc, and iron, nutrients that support strong bones, immune function, and healthy growth in children. They also add a satisfying crunch and nutty flavor to the bread. Magnesium is important in helping calm the mind and support cognition and zinc is important for supporting gut integrity, immune system and appetite. Iron is crucial for energy.

Final Thoughts

A low salicylate diet can be life-changing for those sensitive to salicylates, helping reduce unwanted symptoms and improve overall health. Banana coconut bread is a perfect example of how this diet can still include delicious, nutrient-rich foods. Packed with protein, fiber, and essential vitamins and minerals, this bread is a comforting and nourishing choice for the whole family looking to support their health naturally.

Banana Coconut Bread

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Ingredients
  

  • 4 Ripe Bananas with brown spots (pureed in food processor with no liquid)
  • 6 Eggs
  • 1/3 cup Coconut Oil (melted)
  • 1/2 cup Maple Syrup
  • 1 tbsp Lemon Juice
  • 1 tsp Gluten-Free Vanilla Extract
  • 1 cup Pumpkin Seed Flour (grind pumpkin seeds)
  • 1 cup Coconut Flour
  • 2 tsp Baking Soda

Instructions
 

  • Preheat oven to 350 degrees.
  • Mix pureed bananas, eggs, melted coconut oil, honey, lemon juice, and vanilla.
  • Grind pumpkin seeds in food processor until coarse flour-like consistency.
  • Add dry ingredients. Spread in greased pan.
  • Bake approximately 45-50 minutes.

White Bean Hummus

White Bean Hummus

by | Sep 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

White bean hummus is a creamy, delicious dip that combines the goodness of white beans, garlic, tahini, and olive oil into one nutrient-dense recipe. Beyond its taste, this hummus offers a range of health benefits and is also a smart choice for individuals—especially children—who need to follow a low salicylate diet.

This is a delicious low salicylate recipe for a quick grab and go snack with raw vegetables, on rice crackers or gluten-free toast.

The Health Benefits of White Bean Hummus

White beans are a rich source of plant-based protein and fiber, supporting digestion and helping stabilize blood sugar levels. They are also packed with iron, folate, and magnesium, which promote healthy energy, growth, and bone strength. For children on a low salicylate diet, white beans provide a safe and filling base for meals and snacks.

Garlic adds more than flavor—it contains antioxidants and natural immune-supporting compounds. Even in small amounts, garlic may help reduce inflammation and support cardiovascular health, making it a valuable addition to a child’s or adult’s diet.

Made from ground sesame seeds, tahini is a great source of healthy fats, protein, and minerals like calcium and zinc. These nutrients support bone development, immune function, and overall growth. Tahini also makes the hummus extra creamy without dairy, keeping the recipe plant-based.

Refined avocado  oil is well known for its role in the Mediterranean diet, offering heart-healthy monounsaturated fats and antioxidants. It supports brain function, reduces inflammation, and helps with the absorption of fat-soluble vitamins.

Why White Bean Hummus Works for a Low Salicylate Diet

Many traditional hummus recipes use chickpeas and lemon juice, White bean hummus is a gentle alternative—still creamy, flavorful, and nutrient-rich, but easier on the digestive and immune system for children and adults who require low salicylate foods.

White bean hummus is not only versatile and delicious but also packed with protein, fiber, vitamins, and healthy fats. For families managing a low salicylate diet, it provides a safe, nourishing snack or meal component that supports overall health while catering to dietary needs.

White Bean Hummus

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Ingredients
  

  • 1 cup Dry White Beans (soak for 8-12 hours and rinse well, cook for 45 minutes until soft)
  • 2 tbsp Refined Avocado Oil
  • 2 tbsp Lemon Juice (or the juice of one lemon)
  • 1-2 tsp Finely Minced Garlic
  • 1/4 cup Sunflower Seed Oil
  • 1 tsp Sea Salt

Instructions
 

  • Combine in a food processor and mix well.

Podcast Appearance: Pause To Elevate with Dr. Kasim Al-Mashat

Podcast Appearance: Pause To Elevate with Dr. Kasim Al-Mashat

by | Aug 14, 2025 | Koru Nutrition Blog

Koru Nutrition Founder and Director Kylie James recently appeared on Dr. Kasim Al-Mashat’s podcast, Pause To Elevate.

Depression is the leading cause of disability worldwide—and antidepressants only work 50% of the time. But what if the solution isn’t just in a pill? Certified Nutritionist and Occupational Therapist Kylie James shares how food can heal where meds fall short. Discover the surprising role of gut health, inflammation, and protein in restoring joy, motivation, and mental clarity.