What is creatine?
Creatine is a compound your body makes in the liver and kidneys and also gets from meat and fish. Most of it is stored in muscle, where it quickly regenerates energy for short bursts of effort, such as lifting something heavy or moving fast. Taking it as a supplement raises the creatine stored in muscle, so you can get a little more out of strength training.
It used to be seen as a supplement for athletes and bodybuilders. Recently, interest has grown sharply among people in their 40s and 50s, especially women around menopause, as a way to slow age-related muscle loss (sarcopenia).
What does the research show?
| Area | Strength of evidence | Summary |
|---|---|---|
| Muscle mass and strength (with strength training) | Fairly strong | Slightly more muscle and strength than training alone |
| Muscle mass and strength (without exercise) | Minimal | Taking it alone produces little meaningful change |
| Bone health | Limited | Some studies found less bone loss; results are mixed |
| Brain function and memory | Early stage | Some improvement in small studies; not yet clear |
1. It works alongside strength training
A 2017 meta-analysis of 22 studies in older adults found that people who combined creatine with strength training gained about 1.4 kg more lean mass on average than those who trained alone, along with greater chest and leg strength. The International Society of Sports Nutrition (ISSN) also considers creatine an effective supplement for building strength.
2. Without exercise, little happens
Creatine does not build muscle by itself; it helps you train a little harder. So taking it without strength training does almost nothing. If you are thinking about creatine, start with strength training 2–3 times a week, such as chair squats or resistance band exercises.
3. Bone and brain benefits are still being studied
One study found that postmenopausal women who combined strength training with creatine for a year lost less bone, but not all studies agree. Studies on memory and other brain functions are mostly small, so there is not enough evidence to take it for that purpose.
How much, and how to take it
| Type | Creatine monohydrate, the most studied form |
|---|---|
| Daily amount | Studies mostly use 3–5 g a day (follow the label on your product) |
| Timing | Timing matters little; taking it every day matters most |
| Loading | A "loading" phase of 20 g a day is not required (3 g a day reaches similar levels in about 4 weeks) |
In Korea, some creatine products are sold as health functional foods labeled "may help improve exercise performance during strength training." The daily serving on these products is usually 3 g of creatine (the European Food Safety Authority also reviewed the effect at 3 g a day). Daiso now sells a 40-day (120 g) tub for KRW 5,000, which works out to 3 g a day; follow the serving on the label. Wherever you buy, check the label for the ingredient form and daily amount. Some sports products also contain caffeine or other ingredients, so read the full ingredient list.
Creatine myths: true or false?
| Claim | What the evidence shows so far |
|---|---|
| Creatine causes hair loss | Weak evidence. The claim traces to a 2009 three-week study of 20 college rugby players in South Africa in which the ratio of a hair-loss-related hormone (DHT) rose. That study did not measure hair, and the result has not been replicated. The International Society of Sports Nutrition concluded there is no evidence that creatine causes hair loss. |
| It damages the kidneys | The International Society of Sports Nutrition's position is that there is no evidence of harm to kidney function in healthy people at recommended doses. It can raise creatinine on blood tests, though, and research in people with kidney disease is lacking, so they should consult a doctor. |
| It makes you fat | Water stored in muscle can add 1–2 kg in the first few weeks, but this is not body fat. |
Side effects and cautions
- Weight gain: Muscles store extra water along with creatine, so you may gain 1–2 kg in the first few weeks. This is not fat.
- Stomach upset: Large single doses can cause bloating or diarrhea. Splitting the dose or taking it with food helps.
- Kidney test results: Creatine can raise blood "creatinine," which can look like a kidney problem even when kidney function is fine. Tell your doctor you take creatine before blood tests.
Talk to your doctor first if you
- Have kidney disease or have been told your kidney function is reduced
- Take diuretics or NSAID pain relievers long term, or need kidney monitoring because of diabetes or high blood pressure
- Are pregnant or breastfeeding
Please keep in mind
- This article is based on information checked as of the date shown at the top. New research or changes in official guidelines may change the details, so please use it as a reference rather than taking it as definitive.
- For an accurate diagnosis and advice about your health, please see a doctor in person.