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No longer just for bodybuilders and gym bros, creatine has hit the mainstream in the last few years. In fact, one research report<\/a> estimated the creatine market will grow from $1.4 billion in 2025 to $1.7 billion by the end of 2026. Creatine\u2019s muscle-building benefits are well-established, but people are also paying more and more attention to its potential to improve brain health<\/a> and reduce inflammation<\/a>.<\/p>\n While creatine can be found naturally in some foods<\/a> (mainly animal-based protein, like fish and meat), many people opt to take it as a supplement to ensure they get enough. But is there a certain time you should take it to get the most benefit? We asked experts and reviewed the science to find out.<\/p>\n What are the potential health benefits of creatine?<\/p>\n Creatine<\/a> is a compound made from three amino acids. It\u2019s stored in our muscle and brain tissue and helps our cells generate adenosine triphosphate (ATP)\u2014a compound that delivers explosive bursts of energy when needed, like during a high-intensity workout at the gym, explains Paul Kriegler<\/a>, R.D., L.D., a registered dietitian and senior director of nutrition product development at Life Time.<\/p>\n When our tissues are adequately saturated with creatine, we can more quickly produce strength, speed, power, or effort, and also recover, Kriegler says. \u201cSaturated creatine stores help facilitate rapid regeneration of ATP between hard efforts, which can shorten recovery between sets, allow more quality reps per set and session, and thereby increase the quality and quantity of the workout stimulus,\u201d he says.<\/p>\n While muscle-supporting supplements are often thought of as a guy thing, an increasing number of women<\/a> are getting in on the creatine game. That\u2019s because women gradually lose muscle<\/a> starting in their 30s, with 3% to 5% of their muscle mass declining each decade. Losing muscle can affect metabolism, mobility, and more. However, research<\/a> indicates creatine can help women build more muscle and strength.<\/p>\n In addition to age- and hormone-related muscle loss and fat gain, many women also struggle with disrupted sleep, mood changes, and brain fog. But a review <\/a>of 16 randomized controlled trials of creatine monohydrate (the most common form) found it improved memory, attention, and processing speed. Research suggests creatine may also improve sleep<\/a>, support collagen production<\/a>, and decrease inflammation.<\/a><\/p>\n \u201cMore women are moving toward creatine for cognitive health,\u201d says Jim LaValle<\/a>, M.D., a clinical pharmacist, board-certified clinical nutritionist, and co-chair at the American Academy of Anti-Aging. \u201cIt lifts mood, promotes better clarity, improves sleep, and helps you think sharper.\u201d<\/p>\n Anna Cabeca<\/a>, D.O., FACOG, a triple-board-certified ob\/gyn and integrative and regenerative medicine physician, has also witnessed this among her patients. \u201cMost of my clients are midlife and postmenopause,\u201d she says. \u201cThey\u2019re mainly using creatine for brain support, collagen support, and muscle support.\u201d<\/p>\n People taking GLP-1 medications are also turning to creatine. They typically lose muscle more quickly and because they\u2019re eating less, they may not get enough creatine in their diets. An April 2026 editorial<\/a> published in The Journal of Nutritional Physiology recommended creatine supplementation, along with strength or resistance training, to offset this.<\/p>\n What is the best time of day to take creatine?<\/p>\n The experts are in agreement on this one: There is no single best time of day to take creatine. Consistency matters much more than timing. Our tissues have to become saturated with creatine to see real benefits, and that takes several weeks or even months of regular use. If you\u2019re more likely to remember to take it with your morning multivitamin, for instance, do that. Think you\u2019ll stick to it as part of your nighttime wind-down regimen? Experts say that\u2019s OK, too.<\/p>\n \u201cThe real science on creatine is that it\u2019s a saturation game,\u201d Dr. LaValle says. \u201cTake it at the same time each day to create consistency and build saturation levels.\u201d<\/p>\n As for timing around exercise, there\u2019s some debate about whether creatine is more effective when taken either before or after a workout. A review of studies<\/a> on creatine timing found taking creatine either right before or right after resistance training produced similar results for muscle mass.<\/p>\n What to consider before taking creatine<\/p>\n Creatine has been widely studied and is considered to be safe for most people. \u201cThe safety profile appears to be excellent, with extremely low rates of adverse events reported among the tens of thousands of research subjects and millions of consumers,\u201d Kriegler says.<\/p>\n That said, creatine can cause some stomach upset and bloating, especially as your body adjusts at first. GI issues are also common when people opt to do a \u201cloading phase\u201d<\/a>: a period of about a week when you\u2019re flooding your tissues with larger amounts of creatine (about 20 to 25 grams a day).<\/p>\n