Creatine – everything you need to know about this supplement

What is creatine?

Creatine is a compound made from three amino acids: methionine, arginine and glycine. The human body can produce it on its own – around 1 g of creatine a day is naturally made in the liver, pancreas and kidneys, and in small amounts in the testes.

Around 95% of the creatine in your body is stored in your skeletal muscles. The rest is stored in the brain and other organs. In muscle tissue, creatine is converted into phosphocreatine. In this form, it acts as an energy reserve. Phosphocreatine helps produce ATP – the body’s main energy carrier for all cells – which is crucial during intense physical activity.

You can also get creatine from food. Its natural sources are meat and fish, which provide around 0.2-0.5 g of creatine per 100 g. However, most conversations about creatine focus on its supplement form. In supplements, creatine most often comes as monohydrate, but there are also other forms such as creatine malate, magnesium chelate and creatine citrate.

Creatine is one of the most thoroughly researched – and safest – dietary supplements. It offers a wide range of benefits, especially when it comes to boosting physical performance. When your body is saturated with creatine, it increases phosphocreatine levels in your muscles, helping you regenerate ATP faster during exercise. This directly leads to increased strength and muscle mass, better physical performance and faster recovery. Beyond its benefits for physical performance and muscle function, creatine may also support cognitive abilities and brain health.

Creatine benefits – what does the science say?

1. Greater strength and muscle performance

Regular creatine supplementation and proper saturation of the muscles help increase phosphocreatine stores. This leads to faster ATP regeneration during exercise and helps you maintain high training intensity for longer.

The more phosphocreatine you have, the more instant energy your muscle cells can access – which means you can train harder or for longer. That means, for example, squeezing in an extra set during strength training, recovering quicker after a sprint, or keeping up the pace during HIIT sessions.

Scientific studies confirm that people who do strength training and take creatine achieve greater strength gains than those who don’t supplement with it. And the difference is significant – often several kilos more strength gained over just a few weeks. In a 2024 meta-analysis, researchers examined adults engaged in resistance training. For upper-body exercises, the creatine group improved their strength by 4.43 kg more than the placebo group. For lower-body exercises, the strength increase was as much as 11.35 kg higher in those using creatine compared to the placebo group.

In practice: More phosphocreatine means your muscles can regenerate ATP faster during intense exercise. That allows you to do more reps, maintain high power for longer, and over time, improves your overall training adaptation.

2. Increased muscle mass and volume

Studies clearly show that combining creatine supplementation with resistance training delivers better results in building muscle mass than training alone. Creatine boosts phosphocreatine levels in muscle tissue, which lets you train with heavier weights or do more repetitions. More intense training stimulates anabolic processes and drives muscle growth.

The effect is moderate – but thoroughly proven by research. A meta-analysis of 35 studies involving over 1,000 participants found that supplementing with creatine can increase lean body mass by around 0.7 kg. When creatine supplementation is combined with resistance training, lean body mass can increase by around 1.1 kg. These effects tend to be more noticeable in men than in women.

Creatine also improves muscle cell hydration by helping more water enter the muscle cells. This increases muscle volume and can create a visual “pumped” effect.

In practice: When your muscles are saturated with creatine, your workouts can become more efficient and more intense. This helps you make better progress in building muscle tissue.

3. Injury prevention

Creatine may also indirectly help reduce the risk of injuries and strains. By speeding up ATP regeneration during exercise, it can reduce muscle fibre fatigue and limit microscopic damage.

Improved muscle cell hydration from creatine supplementation can also work in your favour by reducing the risk of overload and injuries. It’s also been shown that creatine saturation in the muscles can help reduce unwanted muscle cramps.

Some studies show that creatine supplementation lowered levels of muscle damage markers, such as creatine kinase. This is due to creatine’s protective effect on the muscle cell membrane.

4. Improved brain function and better cognitive abilities

Although most creatine is stored in the muscles and it’s usually seen as a “gym supplement”, it also has strong potential to support brain function. The nervous system – especially the brain – needs a lot of energy to function properly. Neurons use ATP as energy to send signals, produce neurotransmitters and communicate with the rest of the body. Creatine and phosphocreatine store energy in the form of phosphates, which help quickly regenerate ATP whenever it’s needed. And that applies not only to physical effort, but to mental effort too.

Proper phosphate levels in the body may translate into better nervous system performance:

• better information processing,
• improved attention,
• greater resistance of the nervous system to fatigue, lack of sleep and stress,
• support thinking, fact association and reflexes.

The positive impact of creatine on cognitive functions isn’t as strongly proven as its effects on muscles. Still, researchers have gathered plenty of interesting insights suggesting that creatine also has strong potential as a brain and nervous system support supplement. Officially, however, the EFSA (European Food Safety Authority) stated in its 2024 opinion that “the cause-and-effect relationship between creatine and the improvement of cognitive function has not been clearly proven.”

A 2024 meta-analysis found that creatine supplementation had a generally positive effect on participants aged 21-77, improving memory, concentration and information processing speed. Studies from 2022 confirm this and further show that the effect was stronger in older adults (aged 66-76) compared to younger individuals (aged 11-31).

In practice: Creatine may support cognitive function, especially under conditions of high energy demand, but it’s not yet recognised as a brain-boosting supplement for healthy, young individuals.

5. Supporting senior health and preventing sarcopenia

Creatine isn’t just for active, sporty people chasing better results and faster progress. It can also offer valuable benefits to older adults. It can also be an effective supplement for untrained individuals and seniors, helping support their overall health.

Muscle mass naturally declines with age, and keeping it as high as possible – or even just slowing that loss – is one of the key factors in staying healthy. Preventing sarcopenia – the loss of muscle mass and strength caused by ageing or illness – is a crucial part of treatment in many health conditions, from diabetes and lung diseases, to conditions involving limited mobility (such as rheumatoid arthritis), and even cancer.

Creatine supplementation boosts phosphocreatine levels in the muscles, which helps regenerate ATP more efficiently during activity – making exercise more effective. This is especially important for seniors, as even a small increase in muscle mass and strength can make everyday life noticeably easier:

• better mobility (walking, standing up, lifting),
• reduced risk of falls and related injuries,
• a lower risk of losing independence.

However, it’s important to remember that creatine on its own won’t deliver these results. It won’t replace exercise, but it can make physical activity – even light exercise – more effective and help you achieve results faster. The benefits are especially noticeable when creatine is combined with resistance and functional exercises.

One of the latest review studies from 2025 looked at the effects of creatine supplementation in people aged 55 and over. They took part in training and either supplemented with creatine (study group) or didn’t (control group). The group taking creatine achieved better results – their maximum strength improved, and their lean body mass increased by an average of around 1.4 kg compared to the non-supplementing group.

Creatine supplementation – FAQ and tips

1. Which form of creatine should you choose?

Although there are many forms of creatine on the market, creatine monohydrate is the most researched, the most effective –  and the most affordable. It’s the form that works best for most people.

Other forms of creatine – like malate, citrate or chelates – may dissolve better, but there’s no clear evidence that they deliver better results.

2. What’s the right creatine dosage?

There are two ways to supplement creatine – with a loading phase or without one. The simplest and highly effective method is taking 3-5 g of creatine monohydrate per day.

Here’s how the loading phase method works:

• 5-7 days of loading – 5 g of creatine taken four times a day.
• Maintenance phase – 3-5 g of creatine daily.

The effects on strength and muscle mass are practically the same with both supplementation methods. The only difference is how quickly you see results – if you want faster effects, you might consider the loading phase approach. It speeds up reaching full saturation – but it doesn’t boost the final results. For most people, the easiest option is simply taking 3-5 g of creatine per day.

3. Do you need to take breaks from creatine supplementation?

Creatine supplementation doesn’t require taking breaks. According to research, even long-term use (over 5 years) hasn’t shown side effects in healthy individuals.

4. What are the contraindications for taking creatine?

The main contraindication for taking creatine is having diagnosed kidney disease. The idea that creatine harms healthy kidneys has been disproven – but if you already have kidney disease, it may have adverse effects. Creatine intake can also increase creatinine levels in the blood, which may make it harder to assess kidney function accurately. Kidney issues are common in older adults, so it’s an important factor to check before starting supplementation.

A second (conditional) contraindication – which should be discussed with a doctor – is chronic liver disease. Liver dysfunction may cause problems with creatine metabolism.

People under 18, and women who are pregnant or breastfeeding, shouldn’t use creatine without consulting a doctor. The International Society of Sports Nutrition stated that creatine can be used by people under 18 (in doses below 3 g per day), but only under professional supervision, with a balanced diet and in justified cases of intensive training.

Important: If you’re unsure whether creatine is safe for you, it’s best to check with your doctor.

Although creatine is one of the safest supplements, keep these rules in mind when using it:

• Make sure you stay properly hydrated. Creatine increases water retention in the muscles.
• As with any supplement, avoid products of unknown origin. The dietary supplements market is poorly regulated, so there’s a risk of contamination or ingredients not matching the label.
• Stick to the recommended dosages. More isn’t better – 3-5 g of creatine a day is enough to saturate your muscle cells and deliver optimal results.
• Some people experience mild stomach discomfort after taking creatine – you can minimise it by lowering the dose or taking it with a meal.
• If you’re taking any medication, make sure creatine won’t interfere with how it works. For example, if you’re taking diuretics, it may require consultation with your doctor.

5. Is creatine legal in sport?

Creatine is approved by international anti-doping agencies. However, it’s worth knowing that creatine supplements are sometimes contaminated with banned substances.

6. When is the best time to take creatine?

The time of day you take creatine doesn’t make a big difference to how effective it is. Some studies suggest that taking creatine with a post-workout meal may bring slightly better results. What matters far more is taking it regularly. You don’t need to worry about timing – just fit it into your daily routine in a way that works for you. It’s best to take creatine with a meal, as higher insulin levels help it reach the muscles more quickly. You should take it every day – on both training and rest days.

7 myths about creatine

You already know a lot about creatine and how it works, but to get the full picture, it’s worth debunking a few myths. Here’s a quick reality check for the most common creatine beliefs:

Myth 1: “It’s a supplement for men”

Fact: Creatine works just as well for women. The results may be slightly smaller due to having less muscle mass, but supplementation still brings clear benefits.

Myth 2: Creatine causes dehydration and muscle cramps

Fact: Creatine increases water retention in the muscles, not in the whole body. It doesn’t cause muscle cramps or dehydration.

Myth 3: Creatine makes you look bloated

Fact: Creatine can increase muscle volume by drawing water into the cells. Body weight may temporarily increase slightly, but it’s water in the muscles, not fat. The temporary effect is part of the normal adaptation of the muscles to supplementation.

Myth 4: Creatine is a supplement for building muscle mass

Fact: Creatine primarily supports muscle performance and recovery, which may indirectly aid hypertrophy. It is not a “magic solution” for gaining mass; results require training and a diet rich in essential nutrients. Creatine can also be effective for people on a reduction diet.

Myth 5: Creatine is useful not only for professional athletes

Fact: Creatine supplementation is also beneficial for recreationally active individuals and seniors who engage in low-impact activities.

Myth 6: Creatine causes kidney problems

Fact: There’s no evidence that creatine damages the kidneys in healthy individuals. Problems may occur only in the presence of pre-existing kidney conditions.

Myth 7: Creatine is a “steroid”

Fact: Creatine is a natural compound found in the body – it’s neither a hormone nor a steroid. It doesn’t directly affect testosterone levels and does not have the anabolic effects of steroids.

^References:

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