Creatine

Evidence ratingHigh

One of the most studied supplements, with strong evidence for efficacy and safety. Supports high-intensity performance and gains in lean mass and strength during resistance training.

A well-studied, foundational ingredient

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Effects reported in research

Improved high-intensity, repeated-effort performance

Added lean-mass and strength gains with resistance training

Possible cognitive benefits under investigation

Dosage & timing

3–5 g/day.
Loading is optional; 5 g × 4/day for 5–7 days saturates stores faster.

Cautions

•Considered safe in people with normal kidney function; consult a doctor if you have kidney disease.
•A small initial weight increase from water retention is common.

Supporting research

Meta-analysis

Creatine supplementation augments gains in strength and lean mass from resistance training (meta-analysis)

Open Access Journal of Sports Medicine, 2017

A pooled analysis of RCTs in older adults. Adding creatine to resistance training produced significantly greater gains in lean mass and upper/lower-body strength than placebo.

View study details

Last checked: 2026-06-18