Key Takeaways
Combining caffeine and creatine supplements may be beneficial for individuals seeking to enhance their physical performance in sports and exercise. Further research is needed on the topic to determine specific details about the benefits and optimal dosing. Always consult a healthcare provider before starting a new supplement to determine if it is suitable for you.
Creatine and caffeine are popular supplements used to help boost energy and enhance exercise performance. While some people take them together, research is mixed on whether combining them offers extra benefits.
Should You Take Creatine and Caffeine Together?
Several studies have investigated the interaction between creatine and caffeine, but the results have been mixed. Some research suggests caffeine may reduce creatine’s performance benefits, while other studies show no interference at all.
A 2022 review highlighted these conflicting findings, noting that:
Creatine before caffeine did not interfere with the beneficial effect of caffeine.In chronic use of creatine and caffeine, caffeine interfered with the beneficial effects of creatine.There was no interaction between the two supplements.The two supplements worked together synergistically.
Ultimately, the review determined that creatine does not appear to interfere with the effects of caffeine. However, using caffeine and creatine together long term may reduce some of creatine’s effectiveness.
All About Creatine
Creatine has become a popular supplement for individuals seeking to enhance their athletic and exercise performance. Some quick facts about creatine:
Creatine may enhance power and speed during brief periods of intense exercise.
Creatine may improve muscle recovery after exercise.
Creatine does not build muscle.
Creatine may offset age-related sarcopenia (muscle loss).
Some foods, like meat, fish, and cow’s milk, contain higher amounts of creatine. However, there is no research to show that consuming more of these foods provides the same athletic benefits as the supplement form.
Creatine supplement dosing recommendations are 3 to 5 grams per day of creatine monohydrate.Other forms of creatine do not provide any benefits. In addition, studies have shown that consuming more than the recommended amounts of creatine does not show any benefits and can add extra stress to the kidneys.
All About Caffeine
Caffeine is a common stimulant found in many natural and synthetic forms. It is used to keep people awake or more alert. For exercise, caffeine has been found to improve:
Muscle enduranceMuscle strengthMovement velocitySprinting, throwing, and jumping
It is believed that aerobic exercises tend to yield a greater benefit from caffeine consumption.
The recommended dose of caffeine is 3-6mg per kilogram (kg) of body mass. Higher doses of caffeine do not offer additional benefits.
Are Creatine and Caffeine Safe for Me?
It is generally considered safe to take creatine and caffeine together.
However, one potential risk is that studies show high levels of caffeine consumption—over approximately 600 mg of caffeine for someone weighing 150 pounds—and creatine consumption may interfere with how muscles handle calcium clearance.
On its own, creatine supplements should be avoided by people who are:
PregnantBreastfeedingChildren and adolescentsKidney diseaseBipolar disorder
Avoid caffeine in the following:
During pregnancyBreastfeedingChildren and adolescents
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Elosegui S, López-Seoane J, MartÃnez-Ferrán M, Pareja-Galeano H. Interaction between caffeine and creatine when used as concurrent ergogenic supplements: A systematic review. Int J Sport Nutr Exerc Metab. 2022;32(4):285-295. doi:10.1123/ijsnem.2021-0262
Harvard Health. What is creatine? Potential benefits and risks of this popular supplement.
Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: Caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. doi:10.1186/s12970-020-00383-4
OrthoInfo. Creatine supplements.
Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The safety of ingested caffeine: a comprehensive review. Front Psychiatry. 2017;8:80. doi:10.3389/fpsyt.2017.00080
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