Creatine
Amino Acid DerivativeAlso known as: Creatine Monohydrate
One of the most researched supplements. Supports ATP regeneration, muscle strength, and cognitive function.
The bottom line
Creatine is about as close to a sure thing as supplements get for one job: building strength and muscle alongside resistance training, where meta-analyses are consistent and the safety record at 3–5 g/day is solid. The newer cognitive and memory claims are promising but far less settled — interesting, not proven. Plain monohydrate is the cheap, best-studied default; pricier forms rarely justify the premium. The main caveats are thin data in women and older adults, and a doctor's check first if you have kidney disease.
Our plain-language reading of the expert claims and research on this page. Not medical advice.
How expert claims hold up
161 of 161 claims assessed99 of 161 assessed claims supported or partially supported by published research
Expert Consensus
Dose divergence: Experts recommend different amounts (5grams, 3–5grams). Check the Stack & Timing tab for study-backed dosing ranges.
Evidence Summary
The overall body of evidence on creatine supplementation is notably robust compared to most dietary supplements, drawing on multiple meta-analyses and systematic reviews that span athletic performance, cognitive function, body composition, and safety. The research consistently supports creatine monohydrate as an effective ergogenic aid, particularly for high-intensity, resistance-based exercise, and emerging evidence suggests potential benefits for brain health and memory. Expert endorsements of creatine as a broadly recommendable supplement appear well-grounded in the literature, though the strength of evidence varies meaningfully across different claimed benefits.
Read full evidence summary →Top studies
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.
Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis.
Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis.
Expert Mentions
All 161 mentions
“creatine supplementation raises serum creatinine, which is used as a proxy for kidney function. This doesn't indicate kidney damage in healthy people, but it will confuse your doctor if they see the lab value. Always disclose supplementation.”
Creatine supplementation raises serum creatinine, which is used as a proxy for kidney function; this does not indicate kidney damage in healthy people but can confuse lab interpretation, so supplementation should always be disclosed to one's doctor.
The available literature, including the meta-analysis on renal function (PMID 31375416) and the review on renal function effects (PMID 31859895), addresses the relationship between creatine supplement…
“creatine supplementation raises serum creatinine, which is used as a proxy for kidney function. This doesn't indicate kidney damage in healthy people, but it will confuse your doctor if they see the lab value. Always disclose supplementation.”
Creatine supplementation raises serum creatinine, which is used as a proxy for kidney function; this does not indicate kidney damage in healthy people but can confuse lab interpretation, so supplementation should always be disclosed to one's doctor.
The expert's claim aligns with well-established physiological principles — creatine is metabolized to creatinine, and supplementation is known to elevate serum creatinine — but the provided research s…
Safety, interactions & who should avoid Creatine
generally_recognized_safe
Creatine supplementation at standard doses (3–5 g/day) appears safe for healthy adults, with a meta-analysis finding no adverse effects on renal function and an RCT refuting the hair loss concern. Safety data in individuals with pre-existing kidney conditions or in pediatric populations is less established and warrants caution.
A systematic review and meta-analysis found no adverse effects of creatine supplementation on renal function in healthy individuals, though those with pre-existing kidney conditions should consult a physician before use. A randomized controlled trial found no evidence that creatine causes hair loss at standard doses. Gastrointestinal discomfort has been reported with high loading doses but is generally avoided with steady 3–5 g/day maintenance dosing. Long-term safety at maintenance doses is considered well-established in the literature.
Who should avoid it
Individuals with pre-existing kidney disease or a single kidney should use caution and consult a healthcare provider before supplementing. Pregnant or breastfeeding individuals should seek medical guidance, as data in these populations is limited. Children and adolescents may use creatine in supervised contexts, but evidence is less extensive than in adults and conservative guidance is warranted.
Known interactions
- ·NSAIDs and nephrotoxic medications: theoretical concern for additive renal stress, though evidence in healthy individuals is reassuring
- ·Caffeine: some older research suggested possible interference with creatine efficacy; current evidence does not strongly support a clinically meaningful interaction at normal doses
Pregnancy & breastfeeding
Our sources specifically flag pregnancy or breastfeeding considerations for Creatine — see the cautions above.
We don’t assign pregnancy-safety ratings. Many supplements lack adequate safety data in pregnancy and breastfeeding, and the absence of a warning here does not mean a supplement is safe to take. Don’t start, stop, or continue any supplement while pregnant or nursing without your OB-GYN or midwife.
Read: Supplements during pregnancy & breastfeeding →This is educational information only. Consult a healthcare provider before starting any supplement.
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Key findings
- ·Multiple meta-analyses consistently show creatine supplementation combined with resistance training increases muscle hypertrophy and strength gains in adults under 50.
- ·A meta-analysis of RCTs found creatine supplementation improved memory performance in healthy individuals, supporting a role in cognitive function beyond athletic performance.
- ·A dedicated meta-analysis on renal outcomes found no evidence of kidney damage from creatine supplementation in healthy populations at standard doses.
Evidence gaps
- ·Evidence in specific populations — including women across the lifespan, children and adolescents, and older adults — is based largely on moderate-quality narrative reviews rather than large, well-controlled trials.
- ·The magnitude and durability of cognitive benefits remain uncertain; most cognitive research is shorter-term and the clinical significance of memory improvements in non-deficient, healthy adults is unclear.
- ·Long-term safety data (beyond 6–12 months) is limited, and the renal safety evidence applies primarily to healthy individuals, leaving questions about creatine use in people with existing kidney disease or risk factors.