• The study showed that immune cells actively increased their demand for creatine — According to the researchers, dendritic cells inside tumors dramatically increased production of the creatine transporter, a specialized protein that pulls creatine into the cell. When researchers removed this transporter in laboratory mice, the immune cells struggled.

Survival dropped, activation weakened, and the cells lost much of their ability to communicate with cancer-fighting T cells. This finding highlights an important principle: immune defenses require energy just as muscles do. If immune cells can't access the fuel they need, their ability to coordinate a response declines.

• Creatine supplementation strengthened several measures of immune performance — When researchers added creatine to dendritic cells, the cells survived longer and displayed stronger activation markers on their surfaces. These markers act like identification badges that signal the cells are ready for action.

Creatine-treated cells also produced higher amounts of important inflammatory messenger molecules. While inflammation often receives negative attention, these short-term signals are necessary for a strong immune response against threats. Think of them as emergency alerts that mobilize additional immune resources when danger appears.

• The biggest improvements appeared in the cells' ability to activate cancer-fighting T cells — Researchers conducted experiments in which dendritic cells interacted directly with T cells. When creatine transport was absent, T cells multiplied less effectively, showed lower survival, and produced fewer immune-defense chemicals.

Those T cells also displayed weaker activation markers, suggesting a less effective response. The study found that creatine helped maintain the communication chain between different branches of the immune system. Much like a coach relaying instructions to players on a field, stronger dendritic cells delivered stronger signals that led to more active T cells.

• Tumor growth slowed when creatine supported the immune environment — In a mouse melanoma model, animals receiving creatine developed more active dendritic cells within their tumors and experienced reduced tumor growth compared to untreated animals. Researchers also found greater numbers of a highly effective subtype of dendritic cell known as cDC1 cells, which specialize in presenting tumor material to T cells.

Single-cell genetic analysis showed increased activity in genes linked to immune activation. At the same time, T cells inside tumors displayed stronger pathways associated with activation and cancer-fighting functions. The results suggest that improving the energy status of one immune cell type created a ripple effect throughout the broader immune response.

• The mechanism centered on adenosine triphosphate (ATP), the body's cellular energy currency — The researchers discovered that dendritic cells lacking creatine transport had lower levels of creatine, phosphocreatine, and ATP, along with a reduced ability to maintain energy reserves. ATP functions like rechargeable cellular currency that powers nearly every biological task. Creatine acted as an energy buffer, helping cells store and rapidly regenerate ATP when demand increased.

Cells receiving creatine maintained higher ATP levels and lower levels of energy-stress markers. This stronger energy balance activated key immune signaling pathways, including the signaling pathway dendritic cells rely on to mature and switch on their immune-defense genes. Creatine helped immune cells keep their batteries charged. With more available energy, those cells stayed active longer, communicated more effectively, and mounted a stronger response against tumors.

While these findings provide important insight into how creatine influences immune function, the research was conducted in mouse models and in human cells in the lab, not in cancer patients. The human-cell results are encouraging, but clinical trials in people are still needed to know whether these effects improve real-world cancer outcomes.

1. Optimize your creatine intake from whole-food sources first — Creatine occurs naturally in foods such as grass fed beef and lamb. These foods provide not only creatine but also protein, minerals, and other nutrients that support immune function.

If your kidney function is normal, aim for roughly 0.6 to 0.8 grams of protein per pound (or 1.32 to 1.76 grams per kilogram) of ideal body weight, with about one-third coming from collagen-rich sources like slow-cooked meats or bone broth to support overall recovery and resilience.

2. Use creatine strategically and consistently — If you decide to supplement, choose creatine monohydrate. It remains the most studied form and has the strongest research record. Think of creatine as a rechargeable battery. The goal is to steadily maintain your reserves, not flood your system with massive amounts. Most studies that report benefits use consistent daily intake over weeks rather than aggressive loading phases or expensive supplement blends.

For most adults, 3 to 5 grams per day is sufficient. More is not necessarily better. Your muscles and tissues can only store a certain amount, and once those reserves are full, excess creatine is simply eliminated. Higher intakes are more likely to cause bloating, water retention, or digestive discomfort without providing additional benefits.

This step is especially important if you're vegetarian or vegan because plant foods contain virtually no creatine. People who consume little or no animal protein often start with lower creatine stores and frequently experience the greatest improvements when those levels are restored. Maintaining healthy creatine levels supports energy production throughout the body, including the muscle, brain, and immune systems that depend on a steady supply of cellular fuel.

If you have reduced kidney function or chronic kidney disease, talk with your physician before supplementing. Creatine is converted into creatinine, which can raise the lab values used to assess kidney health, and it should be used under medical supervision in that context.

3. Build stronger cellular energy with enough healthy carbohydrates — Immune cells require energy, and energy production depends heavily on glucose metabolism. Most adults need about 250 grams of healthy carbohydrates daily, adjusting upward if you're physically active. Focus on ripe fruit, root vegetables, and other easily digested carbohydrate sources that support cellular energy production. Better energy availability helps every system in your body, including your immune system.

4. Use sunlight to strengthen your body's energy-producing machinery — Healthy immune responses depend on healthy mitochondria, the tiny structures that produce energy inside your cells. Regular sun exposure supports mitochondrial function, vitamin D production, nitric oxide release, and mitochondrial melatonin production. I recommend daily exposure to morning sunlight and sensible midday sun exposure while avoiding excessive sunburn.

If you have consumed large amounts of seed oils, and other sources of linoleic acid (LA), avoid intense midday sun exposure until you have reduced those foods for at least six months. This is because LA is a polyunsaturated fat that oxidizes easily, builds up in your skin, and increases your risk of skin damage.

5. Reduce the four major drains on cellular energy — Beyond creatine itself, the broader principle is supporting cellular energy. Excess LA from seed oils, endotoxins from poor gut health, xenoestrogens from plastics, and excessive electromagnetic field (EMF) exposure all interfere with cellular energy production.

Start with the easiest win: eliminate seed oils, including soybean, corn, sunflower, safflower, canola, and cottonseed oils, and processed foods that contain them. Replace them with traditional fats such as grass fed butter, ghee, and tallow. Every reduction in these energy-draining influences helps create a healthier environment for your immune cells.