Table of ContentsView AllTable of ContentsMuscle Mass GrowthExercise PerformanceAge-Related Muscle LossBrain FunctionBlood Sugar ControlSide Effects and SafetyIs Creatine Right for Me?How Much Creatine Should I Take?
Table of ContentsView All
View All
Table of Contents
Muscle Mass Growth
Exercise Performance
Age-Related Muscle Loss
Brain Function
Blood Sugar Control
Side Effects and Safety
Is Creatine Right for Me?
How Much Creatine Should I Take?
Creatine is a nonessential amino acid produced in the body from other amino acids. It is found mostly in muscles, including the heart, and in the brain in small amounts. Most people can get creatine through food, such as meat, poultry, and seafood. It is also available in supplement form.
1. Muscle Mass Growth
Creatine is a popular supplement among athletes to enhance muscle mass growth.
A review of 16 clinical studies published inNutrientsfound that creatine (compared to a placebo) led to increasedmuscle strengthin healthy young adults when combined with resistance training. Positive effects on muscle mass were seen whether the individuals were trained or untrained. This included increases inmuscle hypertrophy(muscle size), muscle strength, and improved sports performance.
Another systematic review showed that using creatine along with resistance training led to a small increase in muscle hypertrophy compared with resistance training alone over six weeks.
There is some evidence to suggest that creatine supplementation appears to increase lean body mass in males in conjunction with resistance training to a greater extent than in females.
2. High-Intensity Exercise Performance
Research has found that the performance-based benefits of creatine may include:
Studies suggest that creatine is particularly useful for short-term, high-intensity periods of exercise rather than endurance activities. This is because creatine helps to makeadenosine triphosphate (ATP), supplying the body’s muscles with energy.
It may be more beneficial in those who have low baseline creatine levels (e.g., vegetarians).However, studies are mixed on whether creatine supplementation benefits vegetarians more than omnivores (people who eat meat).
3. Age-Related Muscle Loss
As we age, we lose muscle mass. This age-related loss of muscle mass is sometimes calledsarcopenia.
Creatine supplementation has been studied in older adults at risk of sarcopenia and loss of muscle mass. Some research has found that creatine supplementation, when combined with resistance training, results in improved muscle mass gain and functional capacity in older adults.
Creatine supplementation has also been suggested to preserve muscle loss when restricting energy intake for weight loss.However, researchers of creatine in older adults caution that more high-level research is still needed before routinely recommending creatine supplementation for older adults.
While creatine is mostly safe for older adults,discussing appropriate supplementation with your healthcare provider is recommended.
4. Brain Function and Cognition
Small amounts of creatine are present in the brain. Studies have shown that creatine supplementation can increase this amount.
Researchers have theorized that increasing creatinine levels in the brain could improve cognitive function or delay cognitive decline as we age. One systematic review concluded that creatine supplementation may enhance memory, attention time, and information processing speed.
Another recent systematic review found that while creatine supplementation improved brain creatine levels, it did not benefit cognition.
The research on creatine has not shown convincing results in improving memory or cognition. Further well-designed trials are still needed.
5. Blood Sugar Control
Glucose (blood sugar)control in people with diabetes is crucial to prevent the effects of high and low glucose levels. Well-controlled glucose levels can also preventlong-term complicationsthat affect circulation, eyesight, and kidney function.
Some research has shown that creatine supplementation may enhance glucose uptake (allowing cells to take up sugar from the blood) and insulin sensitivity (the ability of cells to respond to and use insulin, which helps take up blood sugar), helping with glucose control in people with diabetes when used with exercise.
However, other studies found no effect of creatine on glucose parameters.
Further research is still needed before creatine can be recommended for this use.
People with diabetes should work with their healthcare provider or certified diabetes educator to determine their individualized plan for blood sugar management.
Creatine vs. Creatinine: What’s the Difference?
Creatine breaks down to formcreatinine, a waste product excreted in the urine. Blood levels of creatinine are used as a marker of kidney function, withhigh blood levels of creatininesometimes indicating problems with the kidneys.
Creatine supplementation is generally safe for healthy people.
Although labels caution against children or teenagers from using it, research has not reported ill effects from creatine supplementation in this age group.So long as they are following proper dosages and are knowledgeable about proper creatine use, young athletes can safely implement creatine supplementation.
Based on research to date, creatine monohydrate is safe and well-tolerated, with minimal side effects in healthy people. One consistently reported side effect is weight gain.
Anecdotally, side effects of creatine use have been reported to include nausea, diarrhea, cramps, and gastrointestinal (GI) distress,but the research does not support this.
Does Creatine Cause Hair Loss?
Additional studies have not been able to confirm these findings. There is no evidence to establish a cause-and-effect relationship between creatine and hair loss.
Precautions
There is no evidence that creatine harms kidney function in healthy people.Yet for anyone with preexisting kidney conditions, it’s a good idea to discuss creatine with your healthcare provider before starting.
There is not enough safety data on creatine supplementation during pregnancy or when breastfeeding to recommend it.
Creatine may interact with certain medications, including nonsteroidal anti-inflammatory drugs (NSAIDs) such as Advil or Motrin (ibuprofen) and Aleve (naproxen), caffeine, and drugs that affect kidney function.
Creatine is popular among athletes, but it is only helpful for those whose goals are muscle gain or increased performance involving short bursts of energy.
Creatine may be most beneficial for:
Creatine does not provide much benefit for endurance events like marathons, triathlons, or long cycling races.
Is Creatine Banned in Sports?
Small amounts of creatine get broken down into creatinine daily, which is excreted through urine. These small losses then need to be replenished to maintain normal creatine stores.
Creatine is replenished either through the diet or through what the body makes. Consuming 1–3 grams of creatine daily may be needed to maintain normal creatine stores.Creatine is synthesized from arginine and glycine in the liver and kidneys. A normal diet will provide about 1–2 g of creatine daily.
To increase muscle creatine stores, a loading dose of 5 g of creatine monohydrate taken four times daily for five to seven days is suggested. Then a maintenance dose of 3–5 g daily should be sufficient to maintain creatine stores.Larger athletes engaged in intense activity may need 5–10 g daily.
Alternatively, some may choose to skip the loading dose and take 3–6 g of creatine daily for three to four weeks.This can also produce an ergogenic effect (enhance performance, energy, and recovery), but it may take longer to get there.
Taking creatine with carbs and protein may promote greater creatine retention.It is also recommended to drink plenty of water daily while taking creatine.
Types of Supplements
The most common form of creatine is creatine monohydrate. This form provides the largest amount of free, usable creatine. It is also the most studied form.
Creatine supplements are available in powders, gummies, tablets, and liquid formulations. Since creatine breaks down in water over time, powders should be mixed in warm water to more easily dissolve. Consume the mixture right away.
A Word From Verywell
—MARY CHOY, PHARMD, MEDICAL EXPERT BOARD
Summary
Creatine is an amino acid mostly stored in the muscle. It is broken down and replenished through diet and the body’s ability to make creatine from other amino acids.
Creatine supplements are widely available and popular among athletes. Research shows that supplementation can increase muscle strength and improve high-intensity exercise performance. Several professional organizations recognize creatine as an effective ergogenic aid (used to enhance performance, energy, and recovery).
While there is increasingly more research on creatine supplementation for different health conditions, the evidence is preliminary and sometimes with mixed results.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021.Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255Burke R, Piñero A, Coleman M, Mohan A, ey al.The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis.Nutrients. 2023;15(9):2116. doi:10.3390/nu15092116Delpino FM, Figueiredo LM, Forbes SC, et al.Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.Nutrition. 2022;103-104:111791. doi:10.1016/j.nut.2022.111791National Institute of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Kreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-zKaviani M, Shaw K, Chilibeck PD.Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: a systematic review.Int J Environ Res Public Health. 2020;17(9):3041. doi:10.3390/ijerph17093041Kreider RB, Stout JR.Creatine in health and disease.Nutrients. 2021;13(2):447. doi:10.3390/nu13020447Stares A, Bains M.The additive effects of creatine supplementation and exercise training in an aging population: a systematic review of randomized controlled trials.J Geriatr Phys Ther. 2020;43(2):99-112. doi:10.1519/JPT.0000000000000222Xu C, Bi S, Zhang W, Luo L.The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972McMorris T, Hale BJ, Pine BS, Williams TB.Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review.Behav Brain Res. 2024;466:114982. doi:10.1016/j.bbr.2024.114982Mancini de Sousa M, Nakata MTK, Baldini CES, et al.Creatine supplementation in type 2 diabetic patients: a systematic review of randomized clinical trials.Curr Diabetes Rev. 2022;18(3):e120721194709. doi:10.2174/1573399817666210712151737Pinto CL, Botelho PB, Pimentel GD, et al.Creatine supplementation and glycemic control: a systematic review.Amino Acids. 2016;48(9):2103-2129. doi:10.1007/s00726-016-2277-1Delpino FM, Figueiredo LM.Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;47:128-134. doi:10.1016/j.clnesp.2021.11.006Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-wde Souza E Silva A, Pertille A, Reis Barbosa CG, et al.Effects of creatine supplementation on renal function: a systematic review and meta-analysis.J Ren Nutr. 2019;29(6):480-489. doi:10.1053/j.jrn.2019.05.004Merck Manual.Creatine.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021.Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255Burke R, Piñero A, Coleman M, Mohan A, ey al.The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis.Nutrients. 2023;15(9):2116. doi:10.3390/nu15092116Delpino FM, Figueiredo LM, Forbes SC, et al.Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.Nutrition. 2022;103-104:111791. doi:10.1016/j.nut.2022.111791National Institute of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Kreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-zKaviani M, Shaw K, Chilibeck PD.Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: a systematic review.Int J Environ Res Public Health. 2020;17(9):3041. doi:10.3390/ijerph17093041Kreider RB, Stout JR.Creatine in health and disease.Nutrients. 2021;13(2):447. doi:10.3390/nu13020447Stares A, Bains M.The additive effects of creatine supplementation and exercise training in an aging population: a systematic review of randomized controlled trials.J Geriatr Phys Ther. 2020;43(2):99-112. doi:10.1519/JPT.0000000000000222Xu C, Bi S, Zhang W, Luo L.The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972McMorris T, Hale BJ, Pine BS, Williams TB.Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review.Behav Brain Res. 2024;466:114982. doi:10.1016/j.bbr.2024.114982Mancini de Sousa M, Nakata MTK, Baldini CES, et al.Creatine supplementation in type 2 diabetic patients: a systematic review of randomized clinical trials.Curr Diabetes Rev. 2022;18(3):e120721194709. doi:10.2174/1573399817666210712151737Pinto CL, Botelho PB, Pimentel GD, et al.Creatine supplementation and glycemic control: a systematic review.Amino Acids. 2016;48(9):2103-2129. doi:10.1007/s00726-016-2277-1Delpino FM, Figueiredo LM.Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;47:128-134. doi:10.1016/j.clnesp.2021.11.006Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-wde Souza E Silva A, Pertille A, Reis Barbosa CG, et al.Effects of creatine supplementation on renal function: a systematic review and meta-analysis.J Ren Nutr. 2019;29(6):480-489. doi:10.1053/j.jrn.2019.05.004Merck Manual.Creatine.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021.Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255Burke R, Piñero A, Coleman M, Mohan A, ey al.The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis.Nutrients. 2023;15(9):2116. doi:10.3390/nu15092116Delpino FM, Figueiredo LM, Forbes SC, et al.Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.Nutrition. 2022;103-104:111791. doi:10.1016/j.nut.2022.111791National Institute of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Kreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-zKaviani M, Shaw K, Chilibeck PD.Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: a systematic review.Int J Environ Res Public Health. 2020;17(9):3041. doi:10.3390/ijerph17093041Kreider RB, Stout JR.Creatine in health and disease.Nutrients. 2021;13(2):447. doi:10.3390/nu13020447Stares A, Bains M.The additive effects of creatine supplementation and exercise training in an aging population: a systematic review of randomized controlled trials.J Geriatr Phys Ther. 2020;43(2):99-112. doi:10.1519/JPT.0000000000000222Xu C, Bi S, Zhang W, Luo L.The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972McMorris T, Hale BJ, Pine BS, Williams TB.Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review.Behav Brain Res. 2024;466:114982. doi:10.1016/j.bbr.2024.114982Mancini de Sousa M, Nakata MTK, Baldini CES, et al.Creatine supplementation in type 2 diabetic patients: a systematic review of randomized clinical trials.Curr Diabetes Rev. 2022;18(3):e120721194709. doi:10.2174/1573399817666210712151737Pinto CL, Botelho PB, Pimentel GD, et al.Creatine supplementation and glycemic control: a systematic review.Amino Acids. 2016;48(9):2103-2129. doi:10.1007/s00726-016-2277-1Delpino FM, Figueiredo LM.Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;47:128-134. doi:10.1016/j.clnesp.2021.11.006Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-wde Souza E Silva A, Pertille A, Reis Barbosa CG, et al.Effects of creatine supplementation on renal function: a systematic review and meta-analysis.J Ren Nutr. 2019;29(6):480-489. doi:10.1053/j.jrn.2019.05.004Merck Manual.Creatine.
Wu SH, Chen KL, Hsu C, et al.Creatine supplementation for muscle growth: a scoping review of randomized clinical trials from 2012 to 2021.Nutrients. 2022;14(6):1255. doi:10.3390/nu14061255
Burke R, Piñero A, Coleman M, Mohan A, ey al.The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: a systematic review with meta-analysis.Nutrients. 2023;15(9):2116. doi:10.3390/nu15092116
Delpino FM, Figueiredo LM, Forbes SC, et al.Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.Nutrition. 2022;103-104:111791. doi:10.1016/j.nut.2022.111791
National Institute of Health Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.
Kreider RB, Kalman DS, Antonio J, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
Kaviani M, Shaw K, Chilibeck PD.Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: a systematic review.Int J Environ Res Public Health. 2020;17(9):3041. doi:10.3390/ijerph17093041
Kreider RB, Stout JR.Creatine in health and disease.Nutrients. 2021;13(2):447. doi:10.3390/nu13020447
Stares A, Bains M.The additive effects of creatine supplementation and exercise training in an aging population: a systematic review of randomized controlled trials.J Geriatr Phys Ther. 2020;43(2):99-112. doi:10.1519/JPT.0000000000000222
Xu C, Bi S, Zhang W, Luo L.The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.Front Nutr. 2024;11:1424972. doi:10.3389/fnut.2024.1424972
McMorris T, Hale BJ, Pine BS, Williams TB.Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review.Behav Brain Res. 2024;466:114982. doi:10.1016/j.bbr.2024.114982
Mancini de Sousa M, Nakata MTK, Baldini CES, et al.Creatine supplementation in type 2 diabetic patients: a systematic review of randomized clinical trials.Curr Diabetes Rev. 2022;18(3):e120721194709. doi:10.2174/1573399817666210712151737
Pinto CL, Botelho PB, Pimentel GD, et al.Creatine supplementation and glycemic control: a systematic review.Amino Acids. 2016;48(9):2103-2129. doi:10.1007/s00726-016-2277-1
Delpino FM, Figueiredo LM.Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;47:128-134. doi:10.1016/j.clnesp.2021.11.006
Antonio J, Candow DG, Forbes SC, et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w
de Souza E Silva A, Pertille A, Reis Barbosa CG, et al.Effects of creatine supplementation on renal function: a systematic review and meta-analysis.J Ren Nutr. 2019;29(6):480-489. doi:10.1053/j.jrn.2019.05.004
Merck Manual.Creatine.
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