A 2022 review highlighted these conflicting findings, noting that:\n<\/p>\n
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.<\/p>\n
Ultimately, the review determined that creatine does not appear to interfere with the effects of caffeine. However, using caffeine<\/a> and creatine together long term may reduce some of creatine\u2019s effectiveness.\n<\/p>\n All About Creatine <\/p>\n Creatine has become a popular supplement<\/a> for individuals seeking to enhance their athletic and exercise performance. Some quick facts about creatine:\n<\/p>\n Creatine may enhance power and speed during brief periods of intense exercise. 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.\n<\/p>\n 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.<\/p>\n All About Caffeine <\/p>\n Caffeine is a common stimulant found in many natural and synthetic forms<\/a>. It is used to keep people awake or more alert. For exercise, caffeine has been found to improve:\n<\/p>\n Muscle enduranceMuscle strengthMovement velocitySprinting, throwing, and jumping<\/p>\n It is believed that aerobic exercises tend to yield a greater benefit from caffeine consumption.\n<\/p>\n The recommended dose of caffeine is 3-6mg per kilogram (kg) of body mass. Higher doses of caffeine do not offer additional benefits.<\/p>\n Are Creatine and Caffeine Safe for Me? <\/p>\n It is generally considered safe to take creatine and caffeine together.\n<\/p>\n However, one potential risk is that studies show high levels of caffeine consumption\u2014over approximately 600 mg of caffeine for someone weighing 150 pounds\u2014and creatine consumption may interfere with how muscles handle calcium clearance.\n<\/p>\n On its own, creatine supplements should be avoided by people who are:\n<\/p>\n PregnantBreastfeedingChildren and adolescentsKidney diseaseBipolar disorder<\/p>\n Avoid caffeine in the following:\n<\/p>\n During pregnancyBreastfeedingChildren and adolescents<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Elosegui S, L\u00f3pez-Seoane J, Mart\u00ednez-Ferr\u00e1n M, Pareja-Galeano H.\u00a0Interaction between caffeine and creatine when used as concurrent ergogenic supplements: A systematic review<\/a>.\u00a0Int J Sport Nutr Exerc Metab. 2022;32(4):285-295. doi:10.1123\/ijsnem.2021-0262<\/p>\n Harvard Health. What is creatine? Potential benefits and risks of this popular supplement<\/a>.<\/p>\n Guest NS, VanDusseldorp TA, Nelson MT, et al.\u00a0International society of sports nutrition position stand: Caffeine and exercise performance<\/a>.\u00a0J Int Soc Sports Nutr.\u00a02021;18(1):1. doi:10.1186\/s12970-020-00383-4<\/p>\n OrthoInfo. Creatine supplements<\/a>.<\/p>\n Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The safety of ingested caffeine: a comprehensive review<\/a>.\u00a0Front Psychiatry. 2017;8:80. doi:10.3389\/fpsyt.2017.00080<\/p>\n
\nCreatine may improve muscle recovery<\/a> after exercise.
\nCreatine does not build muscle.
\nCreatine may offset age-related sarcopenia (muscle loss).<\/p>\n![\"Patty](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/12\/PattyWeaslerbiopicverywell-8c11095ed0114702838c9bbd00aa1485.jpg\")
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