Science Corner 39 | Creatine’s Past, Present, and Future: A Conversation with Steve Jennings
Most people know creatine as the familiar scoop in a shaker bottle, yet the story behind how it came to market is far more cinematic than most expect. To trace that journey, I sat down with Steve Jennings, widely known as the father of creatine. His work helped transform a little known molecule into one of the most researched and broadly relevant supplements in modern nutrition.
How Creatine Reached the World Stage
Steve’s connection to creatine began in 1991 through Maxim, one of Europe’s earliest active nutrition brands. His relationship with British Cycling and the British Olympic Association placed him directly on the radar of Dr Roger Harris, whose team had just shown that creatine could improve explosive performance by roughly 1 to 3 percent.
There was no commercial supply chain, no existing products, and only one kilo of creatine available for practical use.
Harris handed Steve that single kilo along with an unpublished research paper and asked if he could get creatine to the British Olympic athletes before the Barcelona Games. Steve accepted the challenge. Within 47 days he partnered with a local pharmaceutical company to create an effervescent tablet that delivered a precise dose in water. It removed risk for the athletes, eliminated guesswork, and allowed creatine to be used safely on the world stage. When the story reached global media, demand surged instantly and a new supplement category emerged almost overnight.
What Creatine Actually Does in the Body
Creatine biology is surprisingly simple, and this simplicity partly explains why the research base is so large. Creatine is formed from three amino acids, found naturally in meat and fish, and stored primarily in muscle. The body maintains a pool of roughly 160 to 170 grams, which gradually declines with age.
Inside the cell, creatine functions as part of the system that regenerates ATP, the molecule that fuels nearly every physical and cognitive action. A helpful way to picture this is as a small rechargeable battery inside each cell. When ATP is depleted during movement or thought, creatine helps recharge it quickly enough for everyday function.
Creatine plays several foundational roles, including
Rapid regeneration of ATP for immediate energy
Stabilization of cellular energy during repeated efforts
Support of mitochondrial efficiency across tissues
When this system is underpowered, fatigue, slower recovery, and reduced resilience often follow. Supplementation does not correct every issue, but it bolsters a core biological process that affects many other systems.
Forms of Creatine and What Really Matters
Supplement shelves now display a wide range of creatine forms. Steve is very clear that creatine monohydrate is still the reference standard, supported by the vast majority of studies. Other forms such as creatine salts and creatine HCl may eventually find niche applications, but their evidence base remains limited.
Among commercially available options
Creatine monohydrate is the most validated form
Alternatives have unique physical properties but far less research
Future forms will likely emerge as discovery and manufacturing tools evolve
For most individuals, the most practical approach is to select creatine monohydrate and take it consistently.
Myths, Hydration, and Practical Use
Concerns about hair loss persist widely, yet the evidence does not support that claim. Kidney health is a more nuanced topic. For individuals with normal kidney function, typical doses do not appear to create undue stress. Those with diagnosed kidney disease should involve their clinician and consider more conservative amounts.
Hydration becomes important at higher doses because creatine draws more water into muscle cells. Some individuals benefit from pairing creatine with electrolytes, which can make consistent fluid intake easier. Bloating is also a common concern. In many cases this reflects increased intracellular water rather than fat gain. For some users, a brief adaptation period occurs, and adjustments to dose or timing often help.
Creatine is also slow to reveal its benefits. It generally takes one to four weeks to saturate muscle stores at modest doses. Many individuals describe improvements as subtle rather than dramatic, such as better morning energy or a reduced need for late afternoon caffeine.
Where Creatine Is Headed Next
The most exciting developments are emerging outside traditional sports performance. Steve highlighted rapidly expanding research in women’s health, cognitive function, and aging. Early evidence suggests that creatine may support bone density, metabolic resilience, and brain energetics across several stages of life.
Several areas stand out as particularly promising
Applications in pregnancy, breastfeeding, and menopause
Expanding work in cognition, memory, and neuroprotection
Long term potential for creatine fortification in everyday foods
Steve believes that in ten years we will look back at today as an early chapter in creatine science, especially as computational tools accelerate discovery and broaden access.
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Personal note from Jordan
Every morning I make two servings of creatine, one for me and one for my wife, and that is still our routine. If I do not make hers, it simply will not happen. It is a small moment in our kitchen, but it has started to feel like a shared investment in our future selves.
That idea stayed with me after speaking with Steve. Creatine is not compelling because it adds a little extra performance. It is compelling because it demonstrates how a simple molecule, steady research, and a consistent habit can meaningfully support how we feel as we move through life. It is a reminder that the science we discuss each week matters only when it improves real daily experience.
So I will keep mixing both servings and watching where this research goes. I suspect we are still at the beginning.