Creatine is a natural compound found in muscles and in foods like red meat and fish
Often taken withBeta-Alanine, Whey Protein, Citrulline, Resistance Training, Sprint Intervals
How Creatine can help, goal by goal, with the studies behind each score.
Creatine reliably improves sprint power and repeated high-intensity (anaerobic) performance; a 2026 network meta-analysis found moderate-to-large gains in sprint speed and repeated-sprint ability, and a soccer-specific meta-analysis found a large gain on anaerobic power tests.
Adds about 1.4 kg of lean mass and some extra strength on top of resistance training; it does nothing without the training.
Adds a few reps in hard, high-rep sets, mainly in the upper body.
A pooled analysis reported better memory, but its statistics were challenged; results in healthy adults are mixed.
Helps maintain thinking speed and accuracy when sleep-deprived or mentally fatigued; little effect when rested.
People often expect Creatine to help with these. The studies say otherwise, so they are not scored as benefits.
Each score is for this supplement and that specific goal, not a general rating.
XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that supplement and that goal.
What studies commonly use for Creatine, and how it is usually taken.
3–5 g per day
3–5 g/day (maintenance); 20–25 g/day (optional 5–7 day loading protocol)
Endurance (Anaerobic) comes first (day 7 → week 4); Muscle Growth & Strength takes longest (week 2 → week 8). An estimate from the studies' timelines, not a promise: everyone responds differently.
From the first noticeable effect to roughly full strength. Colour follows the XP tier of each benefit.
These gains come from steady use, not a single dose. Keep Creatine in your routine for about week 8 before you judge it.
What to know before you take Creatine.
Well tolerated
Mild effects, if any.
Check with a doctor first if you have kidney disease or are having kidney blood tests.
General information, not medical advice. If you are pregnant, take medication or have a health condition, check with a doctor or pharmacist first.
Supplements and habits often combined with Creatine.
A classic pair for high-intensity training
Common muscle-building combination
Often taken together around training
Works best with regular resistance training.
Creatine supports repeated all-out efforts.
Brands we looked at for Creatine, with our quality score for each.
Creatine Monohydrate
Creatine Monohydrate
Creatine Monohydrate
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Public figures who take or recommend Creatine. Portraits are AI-generated, not real photos, and this is not an endorsement.
Entrepreneur
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Neuroscientist
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Entrepreneur
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Biochemist
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Scientist
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Actor
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