Creatine supplements have traditionally been favored by serious weightlifters. However, there’s a surge of interest recently, largely driven by social media influencers highlighting potential benefits, from muscle growth to enhanced cognitive function and blood sugar regulation.
“It’s the supplement of the year,” wellness influencer Bobby Parrish stated in a recent TikTok video. “Creatine is legit.”
This compound is derived from three amino acids, serving as an energy source for muscles. The body produces some creatine, but it can also be acquired through foods like red meat, chicken, and fish.
But do these supplements really offer all the advantages that influencers suggest? Let’s explore what research indicates.
The claim
It’s claimed that creatine supplements can boost muscle growth and enhance athletic performance. Some suggest they might also help prevent age-related muscle and bone loss, improve brain function during sleep deprivation, and offer protection against Alzheimer’s.
The evidence
Numerous studies demonstrate that taking creatine supplements to maximize muscle creatine can lead to increases in lean muscle mass and enhanced athletic capability. As Abbie Smith-Ryan, a professor at the University of North Carolina, points out, it offers quick energy bursts useful for pushing through a few extra reps or finishing a race strong.
Moreover, pairing creatine with carbohydrates may enhance recovery and endurance, according to Smith-Ryan.
While you could boost your creatine through diet, that would require consuming about two pounds of raw beef daily—hardly realistic for most, as noted by Jose Antonio, a professor at Nova Southeastern University. This is where supplements come into play.
Antonio argues the evidence for creatine’s effectiveness in gaining lean muscle is “overwhelming,” but he emphasizes that it’s not enough to just take the supplement; you need to work out as well.
A review of 35 studies revealed that combining creatine supplements with resistance training could help adult men gain approximately 2 to 3 pounds of lean body mass. This is especially significant for older adults, who naturally lose muscle as they age.
Emerging research also hints at potential benefits for bone health associated with creatine, although more studies are needed, as noted by Hannah Cabre, a registered dietician and exercise physiologist at Pennington Biomedical Research Center. Exercise, in general, is beneficial for maintaining healthy bones, as muscle movement helps increase bone density.
Regarding other claims, such as helping to regulate blood sugar, enhance memory, and improve brain function, Antonio says the initial evidence remains weak but intriguing. Smith-Ryan shares her curiosity, calling for more data, but encourages trying creatine if interested.
“Creatine isn’t a miracle solution,” she specifies. “But it could be a simple option with few side effects.”
Vegetarians and vegans are likely to see more benefits from creatine supplementation since they may be getting less from their diets.
The nuance
For those aiming to enhance gym performance, keep in mind that while benefits exist, they may be modest. Antonio clarifies this isn’t about becoming a top competitor but about training more effectively.
Creatine is generally safe for adults, though those with kidney issues should consult a doctor before starting. Dr. Pieter Cohen from Harvard Medical School recommends choosing high-quality creatine monohydrate supplements that contain no other ingredients.
Cohen highlights potential contamination in some pre-workout supplements, advising to look for those certified by trusted third-party programs.
While creatine might be vital for competitive athletes, Cohen doesn’t see much evidence that it benefits those pursuing recreational activities or aiming for long-term health. Notably, a significant number of individuals—20% to 30%—may not respond to creatine supplements due to individual differences.
If you want to try it
There are two approaches to starting creatine supplements for muscle-building. One involves a loading dose of 5 grams four times a day for a week, which can quickly saturate muscle stores but may cause digestive discomfort.
The second method, which Antonio and Cabre often recommend, consists of a daily intake of 5 grams. Although it takes longer to see results—about four to eight weeks—it avoids gastrointestinal issues.
After some time, 3 to 5 grams per day is considered a sensible maintenance dose.
The bottom line
“If you want to try creatine and are aware of the potential benefits—that it may enhance strenuous activities slightly—that’s a reasonable decision,” Cohen concludes.
