What does creatine do? Who it helps and how to pick a good one
Creatine helps your muscles make fast energy for short, hard efforts. Here is who it helps, how much to take, what the side effects are, and how to pick a good one.
Quick answer
Creatine helps your muscles make fast energy. It works best for short, hard efforts like lifting, sprints and team sports. The NIH Office of Dietary Supplements says it seems to be of little value for endurance sports like distance running.
Creatine monohydrate is the form with the most research. A common daily dose is 3 to 5 grams.
What creatine does
Your muscles run on a fuel called ATP. Creatine helps your body make more ATP for quick, hard work, according to the NIH Office of Dietary Supplements. That is why it helps most when an effort lasts seconds, like a heavy set or a sprint.
Your liver and kidneys make about 1 gram of creatine a day. You also get it from food. The NIH lists about 2 grams per pound of beef or salmon.
Who it helps
The answer depends on your sport. Here is what the NIH fact sheet says for the most common goals.
| Activity | Does it help? | What the NIH found |
|---|---|---|
| Lifting and strength training | Yes | Gains in strength and power |
| Sprints and team sports | Yes | Better performance in repeated short bursts, like sprints or soccer |
| Distance running or swimming | Probably not | Seems to be of little value for endurance sports |
Results also vary from person to person. Some people respond more than others.
How much to take
There are two common ways to start. Both end at the same daily dose.
| Method | How it works | Muscles fill up in |
|---|---|---|
| Loading | 20 grams a day, split into 4 doses of 5 grams, for 5 to 7 days. Then 3 to 5 grams a day. | About 1 week |
| No loading | 3 grams a day from day one | About 4 weeks |
Loading is faster, but you do not have to do it. The smaller daily dose gets you to the same place a few weeks later.
Is creatine safe?
For healthy adults, the research is reassuring. The International Society of Sports Nutrition says there is no compelling evidence that creatine monohydrate harms otherwise healthy people. That includes doses of up to 30 grams a day for 5 years.
The side effect people notice most is weight gain. The NIH fact sheet says that in strength training studies, people gained about 1 to 2 kg (2 to 4 pounds) in a month. Part of it is water.
Some people report nausea or an upset stomach. The NIH calls these reports anecdotal, which means they come from users, not from controlled studies.
Creatine breaks down into creatinine, a waste product your kidneys clear. Creatinine is also what a common kidney blood test measures, according to MedlinePlus. If you take creatine, tell your doctor before blood work. The ISSN paper found no support for the idea that creatine harms the kidneys of healthy people. If you have kidney disease, ask your doctor first.
Most creatine research is in adults. The NIH consumer fact sheet says that in most cases, only adults should use performance supplements. If you are under 18, talk to your doctor first.
How to pick a good creatine
Pick creatine monohydrate
The ISSN calls monohydrate the most studied form. It says other forms, like creatine ethyl ester or buffered creatine, have not been shown to work better.
Check the grams per serving
Look for 3 to 5 grams of creatine per serving. Skip a “proprietary blend.” The FDA labeling rules require a blend to list its ingredients from heaviest to lightest, but they only require the blend’s total weight. So you can’t see how much creatine you get.
Be careful with gummies
In a test reported in March 2024, supplement maker NOW Foods checked 12 brands of creatine gummies. It reported that 6 did not meet their label claims, and it found creatinine in all 6 that failed (Nutritional Outlook). Nutritional Outlook explains that creatine can turn into creatinine in water, which makes gummies hard to dose. Two of the brands that failed disputed the results.
Look for a sport seal if you get drug tested
The NIH names three programs that check performance supplements for many banned substances: NSF Certified for Sport, Informed Choice and the Banned Substances Control Group. Certified products are listed on each program’s website.
Skip what you do not need
Most of the research used plain creatine monohydrate. You do not need added stimulants or a long list of extras.
FAQ
Does creatine make you gain weight?
Often, yes. The NIH fact sheet says people in strength training studies gained about 1 to 2 kg (2 to 4 pounds) in a month. Part of it is water.
Do I need to load creatine?
No. Loading fills your muscles in about a week. Taking 3 grams a day gets you there in about 4 weeks, according to the ISSN.
Is creatine a steroid?
No. Creatine is a compound your liver and kidneys make every day. It is also in meat and fish.
Does creatine help with running?
Not much for long runs. The NIH says it seems to be of little value for endurance sports like distance running or swimming.
Sources
- NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance (health professional fact sheet)
- NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance (consumer fact sheet)
- Kreider RB, et al. International Society of Sports Nutrition position stand on creatine, 2017
- Nutritional Outlook: NOW tests creatine gummies (March 2024)
- FDA: Dietary Supplement Labeling Guide, Chapter IV
- MedlinePlus: Creatinine Test
This page is general information, not medical advice. Check with a doctor before you start a new supplement. Medical disclaimer