Creatine boosts strength, muscle growth and may support brain and bone health.Most people benefit from 3–5 grams of creatine daily for best results.May cause water retention and mild GI discomfort at higher supplement doses.
Creatine is one of the most popular supplements—and it’s not just for bodybuilders. Widely regarded as safe and effective, creatine continues to gain attention as new research highlights a variety of health benefits. “Creatine is not bad for you when taken in recommended amounts,” says sports dietitian Amy Goodson, M.S., RD, CSSD, LD. “It supports energy production in the body, helping improve strength, power and muscle recovery and may even provide cognitive benefits.”
Creatine is a compound naturally found in your muscles that helps supply energy during exercise. While the body produces small amounts and it’s present in foods like meat and seafood, supplementation is needed to achieve its full benefits. “You’d have to eat over 2.5 pounds of both red meat and salmon daily to meet what supplementation can provide for optimal benefits,” says Tony Castillo, M.S., RD. Keep reading for the full scoop on creatine, including its benefits, risks and what to look for in a supplement.
Why We Love Creatine
May Increase Muscular Strength and Power
Creatine is widely recognized in the fitness world for its ability to enhance strength and power. Strength refers to your ability to lift heavy loads—like a barbell—while power is how quickly you can move that weight or sprint across the court to hit a tennis ball.
“Creatine increases phosphocreatine stores in the muscles, which helps regenerate ATP, the body’s quick energy source,” says Goodson. By adding creatine into your routine, you may be able to lift heavier for longer—completing more reps or sets—and boost speed in explosive movements, like out-sprinting an opponent on the field. “Research shows that creatine supplementation can improve high-intensity exercise capacity and strength/power gains in the 10–20% range, especially when combined with resistance training,” confirms Castillo.
May Enhance Muscle Growth and Improve Body Composition
Many people lift weights to build muscle—whether for a stronger physique or to simply make chores, like lifting groceries, easier. Whatever your goal, creatine can help you build more muscle. “Research suggests that creatine, when combined with resistance training, enhances lean muscle mass more effectively than training alone,” says Goodson.
While exact dosing can vary, most research shows that taking around 3–7 grams of creatine per day can support greater muscle growth. For example, one meta-analysis of 35 studies found that creatine supplementation (3–5 g/d) combined with resistance training led to an average gain of 1.1–1.5 kg (2.4–3.3 lb) of lean muscle mass, with the effect being more pronounced in men than women. Other review studies have also reported increases in muscle mass with creatine, though the magnitude of these gains was sometimes smaller.
This increase in muscle mass can help improve body composition, and some studies suggest that creatine supplementation may even support greater fat loss. For instance, one meta-analysis of 12 studies found that creatine supplementation (7 g/d or 0.3 g/kg) paired with resistance training resulted in an average gain of 1.1 kg (2.4 lb) and a 0.7 kg (1.5 lb) reduction in fat mass compared with resistance training alone over an average of 8 weeks.
May Support Recovery, Reduce Inflammation and Protect During Injuries
Creatine supplementation may also support post-workout recovery. “Creatine aids muscle recovery, may help replenish glycogen faster after workouts and has shown benefits in reducing the incidence of muscle injuries and supporting rehabilitation,” says Castillo.
Research shows that creatine can reduce post-exercise inflammation, which helps minimize muscle damage and soreness. It also supports faster recovery between short, intense bursts of activity, like interval training or repeated sprints—helping athletes maintain strength, speed and power even across repeated efforts. Additionally, creatine may help preserve strength and muscle mass during periods of injury or immobilization, even when your muscles aren’t actively used, such as when a limb is in a cast.
May Improve Cognitive Function
The benefits of creatine extend beyond muscle—it may also improve cognitive function. Research suggests that creatine can improve memory, processing speed and attention. Creatine may also help individuals with brain injury. “Creatine could be helpful to mitigate the harmful effects of traumatic brain injury and concussions,” says sports dietitian Christina Chu, M.S., RD, CSSD. She explains that creatine provides energy for the brain during periods of low oxygen post-injury. Other potential benefits of creatine include enhanced mood and reductions in symptoms of depression and anxiety.
While promising, research on creatine and cognitive health is still in its early stages and would benefit from larger-scale studies.
May Preserve Muscle Mass and Bones As We Age
With each passing year comes a greater risk of bone and muscle loss—especially if resistance training isn’t part of your routine. This decline may be slowed, or even reversed, with the help of creatine supplementation. For example, some research shows that when combined with strength training, creatine can increase muscle mass, strength and function in older adults, while also supporting bone health and reducing the risk of falls and fractures.
Creatine may also be valuable for women during perimenopause. “During perimenopause, women can experience decreased estrogen, testosterone and progesterone levels, which can lead to loss of muscle mass and strength,” says Cho. “Similarly, perimenopausal women have an increased risk of osteoporosis, and creatine, in combination with strength training, can increase muscular strength and improve balance,” she adds.
Potential Risks You Should Know About
Despite common misconceptions, creatine is one of the most well-researched and safe supplements available. While generally safe, there are a few side effects you should still be aware of.
Mild Water Retention
One of the biggest myths about creatine is that it causes unwanted weight gain. In reality, any quick increase on the scale is usually just water retention. “Creatine monohydrate may cause mild water retention, which can temporarily increase body weight,” explains Goodson. This effect is most common when you first start taking creatine—especially if you do a large initial loading dose—and typically subsides over time.
Gastrointestinal Issues
Some people report gastrointestinal discomfort, bloating or cramping, particularly if taking high doses of creatine (over 10 grams) at once, says Goodson. To minimize these issues, it’s best to break up larger doses into smaller ones throughout the day. For example, taking two 5-gram doses instead of a single 10-gram dose.
How Much Can You Take
Most research and experts agree that 3–5 grams of creatine per day is a safe and effective dose. Active individuals and athletes may benefit from the higher end of this range (around 5 grams), while the general population can see results with closer to 3 grams per day.
Is Creatine Safe for Everyone?
While creatine is safe for most people, certain individuals should consult their healthcare provider before use, including:
Individuals with Kidney or Liver Issues: People with impaired kidney or liver function should check with their health care provider first, as creatine supplements can raise creatinine levels and place added stress on kidney filtration, says Goodson.Adolescents and Young Children: There is limited research on creatine use in children and teens. If considered, it should only be done under the guidance and close supervision of a qualified health professional.
What to Look for in a Creatine Supplement
When it comes to picking out a creatine supplement, here are a few factors to consider:
Best Forms. Creatine monohydrate is the most studied and effective form. For those with sensitive stomachs, creatine hydrochloride might be better tolerated, says Goodson. Type. Choose powdered creatine supplements over other types like gummies or drinks, as creatine is not stable in liquid form, says Cho. Independent Verification. Look for independent testing on your label, such as ‘NSF Certified for Sport’ or ‘Informed Sport’. This helps to ensure you’re consuming a high-quality supplement with no risk of cross-contamination or banned substances.Check The Ingredient List. Choose products containing pure creatine without unnecessary fillers, flavors or other supplements. “Simple, no-nonsense ingredients are best,” says Castillo.
The 6 Best Creatine Supplements
Our Expert Take
Creatine is one of the most popular, safe and well-researched supplements available. It has been shown to increase muscle strength and power, enhance muscle growth, and support recovery. Emerging research also points to benefits in cognitive function and healthy aging.
While generally recognized as safe, creatine may cause temporary side effects such as mild water retention and gastrointestinal discomfort—most often when taken in high doses or when first starting. When choosing a product, opt for one that has undergone independent testing, contains pure creatine and is free of other unnecessary ingredients. As always, it’s best to consult your healthcare provider before adding a new supplement to your routine.
Frequently Asked Questions
Can you take creatine every day?
Yes, creatine is generally considered safe to take daily. Most research shows that a dose of 3–5 grams of creatine monohydrate is safe to take daily.
What are the downsides of creatine?
Most downsides of creatine, like mild water retention and stomach upset, are temporary. These are more common when first starting supplementation or taking high doses of over 10 grams at once.
Why don’t doctors recommend creatine?
Doctors may not recommend creatine if you have a pre-existing health condition or are taking medications that could interact with it. Some doctors may not recommend creatine for anyone under 18 years of age unless medically supervised.
Is taking creatine actually beneficial?
Yes, creatine is one of the most well-researched and safe supplements. Research has found that creatine can increase muscular strength and power, enhance muscle growth, support recovery, reduce injury risk, improve cognitive function and may preserve muscle mass and bone health even with aging or injury.