Athletes and weightlifters have turned to creatine for decades to boost performance and build muscle, but lately, everyone seems to be talking about it. From social media influencers praising its brain benefits to your friend\u2019s dad who just bought a squat rack on Facebook Marketplace, the creatine bandwagon is filling up.<\/p>\n
The Wall Street Journal reported that between 2019 and 2024, creatine sales at the Vitamin Shoppe jumped 320%<\/a>, taking the supplement beyond bodybuilders\u2019 bloodstreams and firmly into the mainstream.<\/p>\n What is it? Creatine is a compound that helps muscles generate energy. The body typically produces enough<\/a> on its own for survival, but we also absorb it from eating meat and seafood. Supplements are usually a synthetic powder form of creatine monohydrate, which can be mixed into everything from smoothies to queso.<\/p>\n Creatine is generally considered to be safe for long-term use and has few side effects (though it\u2019s always best to check with your doctor before starting any supplement), but does it actually work? Here\u2019s what preliminary research suggests:<\/p>\n For strength: If you regularly engage in physical activity, creatine can slightly enhance<\/a> athletic performance, increase energy, indirectly build muscle, and help recovery, according to multiple studies. Anyone experiencing muscle loss could especially benefit, like post-menopausal women and seniors who want to ensure a pickleball dynasty. Early research shows creatine could also improve bone density in combination with resistance training.<\/p>\n