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Benefits of Creatine

Evidence:Strong
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This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

Evidence-Based Benefits

  • Strength increase — Rawson & Volek (2003, meta-analysis of 22 studies) found creatine supplementation increased strength by 8% and power by 14% vs placebo
  • Lean mass — Branch (2003, meta-analysis) showed creatine supplementation increased lean body mass by 0.36-1.85 kg more than placebo during resistance training
  • ISSN position — the International Society of Sports Nutrition (2017) position stand calls creatine monohydrate "the most effective ergogenic nutritional supplement currently available for increasing high-intensity exercise capacity and lean body mass"
  • Cognitive benefits — Avgerinos et al. (2018, meta-analysis, 6 RCTs) found creatine improved short-term memory and reasoning, especially under stress or sleep deprivation
  • Safety — over 1,000 studies have confirmed creatine monohydrate is safe for healthy adults with no evidence of kidney damage, hair loss, or other commonly feared side effects

What the Research Says

Creatine is a well-researched sports supplement supported by over 500 peer-reviewed studies and multiple meta-analyses. It consistently demonstrates benefits in strength, power, and lean mass, with improvements ranging from 5% to 15%. The International Society of Sports Nutrition (ISSN), American College of Sports Medicine (ACSM), and International Olympic Committee (IOC) all endorse its safety and efficacy.

Recent studies have expanded the understanding of creatine's benefits beyond physical performance. For instance, Prokopidis et al. (2023) found that creatine supplementation enhances memory in healthy individuals through a systematic review of randomized controlled trials. Additionally, research by Fernández-Landa et al. (2023) and Gras et al. (2023) highlights its potential to improve endurance performance and VO2max, respectively.

Despite misconceptions, evidence from Naeini et al. (2025) indicates that creatine does not adversely affect kidney function in healthy individuals. Furthermore, studies by Desai et al. (2024) and Pashayee-Khamene et al. (2024) demonstrate that creatine supplementation can increase lean body mass while reducing body fat percentage, particularly when combined with resistance training.

Overall, creatine remains a cornerstone supplement for enhancing physical performance and supporting broader health outcomes.

Related Conditions

Muscle BuildingCognitive FunctionLongevityBrain FogEnergyFocusJoint PainMuscle Recovery
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References

  1. ReviewKreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. DOI PubMed
  2. ReviewRawson ES, Volek JS (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research. DOI PubMed
  3. Naeini EK, Eskandari M, Mortazavi M, Gholaminejad A, et al. (2025). Effect of creatine supplementation on kidney function: a systematic review and meta-analysis.. BMC nephrology. DOI PubMed
  4. Meta-analysisZhang H, Lan T, Yan X, Gu H, et al. (2025). Effects of creatine supplementation on muscle strength gains-a meta-analysis and systematic review.. PeerJ. DOI PubMed
  5. Meta-analysisDesai I, Wewege MA, Jones MD, Clifford BK, et al. (2024). The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.. Journal of strength and conditioning research. DOI PubMed
  6. Wang Z, Qiu B, Li R, Han Y, et al. (2024). Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis.. Nutrients. DOI PubMed
  7. Meta-analysisPashayee-Khamene F, Heidari Z, Asbaghi O, Ashtary-Larky D, et al. (2024). Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis.. Journal of the International Society of Sports Nutrition. DOI PubMed
Show 4 more references
  1. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, et al. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.. Nutrition reviews. DOI PubMed
  2. Burke R, Piñero A, Coleman M, Mohan A, et al. (2023). The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis.. Nutrients. DOI PubMed
  3. Fernández-Landa J, Santibañez-Gutierrez A, Todorovic N, Stajer V, et al. (2023). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis.. Sports medicine (Auckland, N.Z.). DOI PubMed
  4. Candow DG, Prokopidis K, Forbes SC, Rusterholz F, et al. (2023). Resistance Exercise and Creatine Supplementation on Fat Mass in Adults < 50 Years of Age: A Systematic Review and Meta-Analysis.. Nutrients. DOI PubMed