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meta analysis1,297 participants

Creatine for Muscle Strength: What the Meta-Analyses Show

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Meta-analyses show that creatine monohydrate, combined with resistance training, is associated with significantly...

Meta-analyses show that creatine monohydrate, combined with resistance training, is associated with significantly greater gains in muscular strength than training alone. The effect is well established for both lower- and upper-limb strength, and creatine has a strong safety record in healthy adults at standard doses (3–5 g/day).

Key Findings

  • A meta-analysis of resistance-training trials (646 creatine vs 651 control participants) found creatine supplementation was associated with significantly greater lower-limb strength gains than placebo plus training.
  • A companion meta-analysis found a similar benefit for upper-limb strength performance.
  • Benefits are most consistent when creatine is paired with a structured resistance-training program.
  • Creatine monohydrate has a strong safety record in healthy adults; standard maintenance dosing is 3–5 g/day, with no loading phase required.

Study Details

Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses
Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F — Sports Medicine (2015)
Creatine combined with resistance training was associated with significantly greater lower-limb strength gains than placebo plus training across pooled RCTs.
1,297 participantsHigh

Practical Takeaway

Creatine monohydrate is one of the best-supported supplements for supporting muscular strength when combined with resistance training. A maintenance dose of 3–5 g/day is sufficient — a loading phase is optional and only speeds saturation. It is well tolerated in healthy adults; those who are pregnant or breastfeeding or who have kidney disease should check with a clinician first. As always, this is general educational information, not personalized medical or training advice.

Summary

Meta-analyses find creatine supplementation combined with resistance training is associated with greater gains in muscular strength than training alone.

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Frequently Asked Questions

Does creatine increase muscle strength?

Meta-analyses show that creatine monohydrate, taken alongside resistance training, is associated with significantly greater strength gains than training alone — for both lower- and upper-body strength. It works best when paired with consistent training.

How much creatine should I take for strength?

Trials support a maintenance dose of 3–5 grams of creatine monohydrate per day. A loading phase (around 20 g/day for 5–7 days) is optional and only speeds up muscle saturation; it is not required for the strength benefit.

Is creatine safe?

Creatine monohydrate has one of the strongest safety records of any supplement in healthy adults at standard doses. If you are pregnant or breastfeeding, or have kidney disease, check with a clinician before using it.

Do I need a special form of creatine?

No. Plain creatine monohydrate is the most studied, most effective, and most cost-effective form. "Buffered" or other premium forms have not been shown to be superior.

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References

  1. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F (2015). Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Medicine. DOI PubMed
  2. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F (2017). Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine. DOI PubMed
  3. Kazeminasab F, et al. (2025). The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis. Nutrients. DOI PubMed