Creatine! It's about time we talked about it for gut health

There’s been a lot of talk about creatine lately. Originally popularized as a quick energy source for muscles, creatine is increasingly recognized as a fundamental support for energy metabolism across a wide range of tissues, including the brain, liver, and now the gut.

Though research on creatine and gastrointestinal health is still emerging, early findings suggest it plays a meaningful role — especially during times of stress or inflammation.

This article explores some of the most compelling evidence to date on creatine’s role in gut health, and how it may fit into a broader digestive health strategy.

What is creatine?

Creatine is a naturally occurring compound in your body that plays a vital role in the creatine phosphate system—a rapid source of ATP (cellular energy), especially under stress.

About half of your body’s supply of creatine comes from food. Rich sources include:

• Red meat

• Fish and shellfish

• Animal milk (cow, goat, sheep, and human breastmilk)

The other half of your daily creatine is made (via methylation) by your liver, pancreas, and kidneys. Most of it goes to skeletal muscle, but a portion is delivered to the brain, heart, and yes—the gut.

Creatine is also available as a supplement and has been studied since the 1970s, primarily for its performance-enhancing effects.

1. Creatine supports gut barrier function and epithelial energy

Intestinal epithelial cells (IECs) form the single-cell-thick lining of the gut and act as a frontline defense between the outside world and your body. These cells are responsible for absorbing nutrients and maintaining the intestinal barrier—a crucial job that requires an enormous amount of energy. In fact, it's estimated that up to 20 percent of all ATP (cellular energy) in the gut is used to maintain barrier function.

Cells have three primary ATP production pathways:

1. Glycolysis: fast, low yield, oxygen-independent

2. Mitochondrial respiration: slow, efficient, uses oxygen and fatty acids (especially butyrate)

3. Creatine phosphate system: oxygen-independent, ideal for short bursts of high energy demand

I’ve talked extensively about the critical role that the short-chain fatty acid butyrate plays in gut health and in particular, gut barrier function. This is because butyrate is the preferred substrate for IECs in the colon and helps to meet their large energy needs via mitochondrial respiration. However, creatine can also help support IEC energy demands, particularly during times of stress or inflammation — when mitochondrial function is impaired:

• A 2017 study published in the journal PNAS found that creatine-deficient mice had normal gut and immune function at baseline, but experienced increased metabolic stress and were unable to replete cellular ATP when faced with a chemical stressor. Creatine supplementation ameliorated these effects.

• A 2021 study published in Gastroenterology using intestinal epithelial cell models confirmed creatine to be an important modulator of gut barrier integrity.

Creatine also supports mitochondrial stability and reduces oxidative stress — further enhancing resilience in compromised tissues.

2. Creatine helps maintain a low-oxygen gut environment — key for microbiome health

In my research and clinical experience, I’ve come to believe a healthy gut environment is the key to supporting a healthy microbiome. Much of this depends on the energy metabolism of the gut lining and immune system.

We now know that epithelial energy starvation and oxygen leakage into the gut lumen is a primary driver of gut dysbiosis. When IECs are energy-starved or under stress, they shift away from mitochondrial respiration and start relying on glycolysis. This leads to a buildup of oxygen, lactate, and nitrate byproducts, which leak into the gut lumen — fueling the growth of opportunistic, inflammation-promoting Proteobacteria like E. coli and Klebsiella.

In contrast, healthy IECs consume oxygen via mitochondria, maintaining the colon’s low oxygen (anaerobic) environment — ideal for beneficial bacteria like Faecalibacterium and Roseburia that produce butyrate.

While no studies have yet looked directly at the effects of creatine on the gut microbiome, a 2021 Gastroenterology study confirmed that:

“In the absence of adequate creatine, IECs transition toward a stressed, glycolysis-predominant form of metabolism.”

By supporting energy production, creatine helps IECs avoid this stressed state—preserving the low-oxygen conditions that promote a healthy microbiome.

Creatine, like butyrate, helps maintain anaerobic metabolic conditions in the colon—conditions that support a healthy microbiome.

3. Creatine may support other energy-demanding cells in the digestive system

While most creatine-gut research to date focuses on IECs, many other cell types involved in digestion and barrier maintenance are highly energy-dependent and may benefit from enhanced cellular energetics. These include:

• Goblet cells, which produce the protective mucus layer that protects and lubricates the gut

• Paneth cells, which secrete antimicrobial peptides in the small intestine

• Intestinal stem cells, which are responsible for continuous epithelial renewal and repair

• Parietal cells, which secrete hydrochloric acid in the stomach

• Hepatocytes (liver cells), which produce bile for fat digestion

• Pancreatic acinar cells, which produce digestive enzymes and bicarbonate

Although we don’t yet have studies confirming creatine’s effects on these cells, its role in buffering ATP and supporting mitochondrial function suggests potential benefit—especially under stress or injury.

4. Creatine supports immune function — likely in the gut, too

While creatine is most often discussed in terms of energy metabolism, it's also gaining attention as a modulator of immune function. Emerging research suggests creatine may help enhance T cell survival, support macrophage function, and modulate cytokine production—reducing pro-inflammatory markers like TNF-α while promoting anti-inflammatory signals like IL-10.

This effect on immune function may be particularly relevant in the gut, where roughly 70–80% of the body’s immune cells reside. Gut-associated immune function is tightly linked to barrier integrity, microbiome composition, and the overall inflammatory tone of the gut environment.

Just like epithelial cells, immune cells are energy-hungry—especially during activation, proliferation, and repair. Creatine may help meet these energy demands without tipping into metabolic stress or inflammation-driven damage.

5. Creatine supports nervous system function and mental health

Creatine also shows promise for nervous system health and in the treatment of depression and anxiety—which often co-occur with IBS and other chronic gut conditions. Several clinical trials have found that creatine supplementation (typically 5 g/day) can reduce symptoms of major depression.

These benefits likely stem from creatine’s role in neuronal ATP buffering, mitochondrial support, and modulation of neurotransmitters like dopamine and serotonin.

Because mood and stress strongly impact gut symptoms—affecting motility, pain perception, and immune tone—creatine’s impact on the nervous system may indirectly contribute to improved gut function.

The gut’s own nervous system—the enteric nervous system (ENS)—is in constant dialogue with the central nervous system and helps regulate motility, secretion, immune signaling, and microbiome dynamics. While data here is early, the presence of creatine transporters in enteric neurons and glial cells suggests creatine may play a role in gut motility and gut-brain signaling.

6. Creatine has therapeutic potential in IBD

Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis are marked by chronic inflammation, impaired barrier function, and microbial dysbiosis. Multiple lines of evidence now suggest that creatine may have a therapeutic role in this context:

• A 2017 PNAS study found worsened colitis in genetically creatine-deficient mice, while supplementation improved outcomes.

• A 2021 Gastroenterology study found lower creatine transporter expression in IECs of patients with IBD

  

• A 2016 case report described symptom resolution in a patient with Crohn’s ileitis after reintroducing 1g/day of creatine and discontinuing mesalamine.

Creatine may also help reduce oxidative stress by improving mitochondrial efficiency—offering another layer of protection in energy-depleted or inflamed tissues, like those in IBD.

A small pilot trial at the University of Colorado was planning to investigate creatine (7 g 3x/day) in patients with mild-to-moderate ulcerative colitis, tracking symptom relief, gut permeability, and endoscopic changes — though it appears to have been withdrawn. Hopefully, we will see similar trials in the coming years that explore the use of creatine in human IBD.

Are you getting enough creatine?

A recent analysis found that 6 in 10 women aren’t getting enough creatine from diet alone. And while your body can synthesize some creatine, it likely isn’t enough to meet your full metabolic needs—especially under conditions of stress, high demand, or restricted intake.

Daily creatine needs are estimated to be around 2–3 grams for maintenance, with higher amounts needed during:

• Growth and development (childhood, adolescence)

• Pregnancy and lactation

• Intensive physical activity

• Chronic stress or illness

• Aging, when synthesis and storage capacity decline

• Plant-based or low-protein diets, which lack dietary creatine entirely

Endogenous creatine synthesis also consumes a large amount of methyl groups, which can tax the body’s methylation capacity. Supplementing creatine spares these methyl donors, freeing them up for other critical processes like detoxification, neurotransmitter production, and DNA repair.

The richest dietary sources include:

• Red meat

• Fish and shellfish

• Animal milk (cow, goat, sheep, and breastmilk)

Even among omnivores, average intake is often below the ideal range—particularly in those eating less meat, avoiding organ meats, or in periods of higher metabolic demand.

Creatine is generally well tolerated as a supplement at moderate doses. Most people do well with 3–5 grams once or twice per day. Doses over 10 grams at once may cause temporary GI upset in some individuals.

Final Thoughts:

Cellular energy is foundational to gut health. The creatine phosphate system plays a critical backup role in buffering energy for gut cells.

Creatine supplementation is low-cost, well-tolerated, and widely available. Like butyrate, it supports gut barrier integrity, microbial balance, and immune resilience. Beyond gut health, creatine also supports muscle strength, cognitive function, mood, healthy aging, and methylation balance—making it one of the most versatile and well-researched supplements available.

Ongoing research will look more at creatine in conditions like IBD and IBS, but early data are promising. In my work with clients, I’ve seen meaningful benefits and good tolerance—especially when taken in moderate, divided doses—and accompanying a healthy diet and lifestyle.

Suggested Dose: 3-5 grams, once or twice daily, ideally as creatine monohydrate (CreaPure). Thorne (no affiliation) is one reputable option.

As the research continues to grow, creatine deserves serious consideration as a foundational support for gut health.

Have you tried creatine for gut health? Please share your experience in the comments below!