Evidence Level
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.