Creatine is everywhere, but what does it do and is it worth the money?
(Photo credit: Adobe Stock )
Creatine has been used by bodybuilders and elite athletes for decades. But now it seems to be everywhere.
Creatine powders, capsules and gummies are promoted to gym-goers, women and older people, with claims that extend well beyond building muscle.
Some brands suggest creatine can improve brain function, support healthy ageing and even boost mood – but is this actually true?
Professor Lauren Ball from UQ’s Centre for Community Health and Wellbeing unpacks the evidence around this ‘super’ supplement, who may benefit from taking it and whether or not it’s worth the hype.
What is creatine?
Creatine is a naturally occurring compound made from amino acids.
Our bodies can produce it naturally in the liver and kidneys, but we also obtain it from food, particularly meat and fish.
Professor Ball explains that most creatine is stored in muscle, where it plays an important role in energy production.
“To move, our muscles use a molecule called adenosine triphosphate (ATP),” Professor Ball said
“Creatine helps replenish ATP stores, giving muscles greater energy capacity during high-intensity exercise.
"Because creatine helps to replenish the ATP energy stores in muscle, it can improve performance during repeated bouts of short, high-intensity exercise such as resistance training where ATP is used rapidly.”
Does creatine make you stronger?
Simply put, yes it can when paired with a training program.
A study found people under 50 who combined creatine with resistance training gained more upper- and lower-body strength than people doing resistance training without creatine.
Another review found adding creatine to resistance training meaningfully increased lean body mass compared with not taking creatine.
Professor Ball said while these effects matter to athletes, they may also be relevant for others, such as those interested in healthy ageing.
“We naturally lose muscle mass and strength as we get older, but the evidence suggests that older people undertaking resistance training can gain additional improvements in muscle mass and strength when they combine this with creatine supplementation,” Professor Ball said.
"It’s important to keep in mind that while creatine is one of the most extensively researched sports supplements, the strength of the evidence varies depending on the benefit being promoted.”
(Photo credit: Adobe Stock )
What about brain health and women's health?
Creatine plays a role in the brain's energy metabolism, but evidence supporting supplementation for cognitive benefits is less clear.
"There are promising areas of research in cognitive health and women's health, but at this stage the evidence is not strong enough to support many of the claims being made in marketing," Professor Ball says.
A review of randomised trials found supplementation improved memory and some measures of attention and processing speed, but not overall cognition or executive function.
Another review found the evidence for cognition remained unclear.
Professor Ball said women are also increasingly being targeted with claims around creatine’s benefits for exercise, menopause, cognition and mood.
“There are good reasons to study these possibilities, but a recent review of studies among physically active women found benefits in some but not most studies, with important scientific limitations in the available research,” she said.
Is creatine safe?
For healthy adults taking recommended amounts, the available evidence is reassuring.
One persistent concern is kidney damage.
This is partly because taking creatine can increase blood levels of creatinine, a marker commonly used to assess kidney function.
However, a review published earlier this year found that creatine caused only a small increase in serum creatinine, with no significant change in estimated kidney filtration or blood urea.
"For most healthy adults, creatine appears to be safe when taken at recommended doses," Professor Ball says.
“However, people with existing kidney disease or other conditions that affect kidney function should discuss supplementation with an Accredited Practising Dietitian or healthcare professional before taking creatine.”
Many people report that using creatine increases body weight.
However, longstanding research suggests that initial weight gain reflects increased water stored with creatine in muscle, not increased body fat.
It could also be due to increased muscle mass which can also contribute to higher body weight over time.
Research on creatine supplementation safety in children and adolescents is far more limited.
A 2026 systematic review identified only five studies specifically examining safety outcomes, so routine supplementation in young people warrants greater caution.
Do I actually need it and is it worth the money?
According to Professor Ball, the answer is no.
“No one needs to take creatine supplement as our bodies produce creatine naturally and we also obtain it from food,” Professor Ball said.
“Supplementation simply increases the amount stored in our tissues beyond usual levels.
“For those who choose to take it, creatine monohydrate is typically the most affordable option and has the strongest evidence supporting its effectiveness”
A typical dose is 3–5 grams per day some people initially take larger amounts known as a loading phase, to increase muscle stores more quickly.
However, one review found that a smaller daily dose increases creatine stores over time.
Professor Ball said it’s also worth considering what else you could spend that money on.
"For someone who regularly does resistance training, inexpensive creatine monohydrate has a substantial evidence base and may be worthwhile,” Professor Ball said.
“But if your health budget is limited, investing in nutritious food and building a regular exercise habit is likely to have a greater impact on your health than any supplement.”,’