Thinking about taking creatine? Here’s why experts say it’s worth it

You don’t have to lift weights to benefit from creatine. This supplement has been a go-to for bodybuilders and athletes looking to gain muscle for decades. But beyond the gym, new research suggests it may also enhance memory, improve sleep, and support mental health.

“Creatine is one of the most studied and most effective supplements out there,” says Abbie E. Smith-Ryan, a professor of exercise physiology at UNC Chapel Hill. “It’s not magic, but it does work—and it has multiple potential mechanisms for effects, which is why we’re seeing it touted beyond exercise,” Smith-Ryan adds.

So if you’ve written off creatine as just another gym-rat obsession, it might be time to look again. Here’s what the science really says.

What is creatine?

Creatine is a naturally occurring compound that your body makes from three amino acids. Your liver, kidneys, and pancreas produce about one to two grams per day, and you get about the same amount from protein-rich foods like red meat and dairy (a pound of beef contains about two grams). If you eat a balanced diet, you likely get enough—but for those lacking animal protein, a three- to five-gram supplement may help, says Smith-Ryan.

Most creatine is stored in muscle for energy, but it also fuels the brain, heart, and other tissues. “Once it enters a cell, creatine gets converted into phosphocreatine, which can be broken down rapidly into ATP (Adenosine Triphosphate), or the primary energy currency within a cell,” says Scott Forbes, an associate professor in the department of physical education studies at Brandon University in Manitoba, Canada.

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Unlike caffeine, which provides a short-term jolt, creatine helps sustain long-term energy. “It gives your muscles a little bit more energy so you can train a little bit harder, which leads to better adaptations,” says Forbes.

But the benefits don’t stop when your workout does. According to a 2024 study, supplementing with creatine reduces muscle damage and improves recovery after exercise. “Creatine also acts as an anti-inflammatory and antioxidant, which can help prevent muscle protein breakdown and support protein synthesis,” adds Smith-Ryan—allowing you to rack up more training volume.

What are the other benefits of creatine?

Anytime your body is under stress, whether from intense exercise, lack of sleep, or mental strain, your cells need extra energy, says Forbes. That’s where creatine comes in.

A single dose of the supplement may improve cognitive performance when you’re tired, a 2024 study in Scientific Reports found. By boosting the brain’s energy reserves, it helps reverse cellular stress-induced effects caused by sleep deprivation. Another 2024 study found that creatine supplementation can also improve total sleep duration. Some researchers are even studying its potential in slowing cognitive decline in older adults.

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“If you feel like you can’t sleep or like your brain isn’t working, you need that extra edge—and that’s when creatine tends to be the most helpful,” says Smith-Ryan.

It can also be a tool for dealing with mental health issues. A 2023 review found that it enhanced the effects of antidepressants, and, according to data from the National Health and Nutrition Examination Survey, people who consumed the most creatine in their diet had a lower risk for depression.

Women, in particular, may benefit from creatine in ways that go beyond muscle recovery. Research suggests it can help counteract the natural loss of bone density that occurs with age—important for postmenopausal women at risk of osteoporosis. It may also have protective effects on blood vessels, with two 2024 studies in Clinical Nutrition ESPEN and Nutrients linking creatine to improved cardiovascular function.

Should you take creatine?

Like any supplement, creatine isn’t a cure-all. You need to be eating enough protein for your body to create creatine before you start supplementing, says Smith-Ryan. While generally safe, those with kidney disorders should consult a doctor first. “Creatine’s risk to benefit ratio is good: It’s cheap, it’s highly absorbable, and there are really no side effects,” she adds.

One common concern is weight gain, which is primarily due to water retention in cells, which aids energy production, says Smith-Ryan. “In a recent review, we found that on average you may gain just under two pounds of weight,” says Forbes. “People may be afraid of that, but my opinion is that it’s improving your body composition: You’re losing a bit of fat mass and gaining muscle.”

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As for the myth that creatine causes hair loss? Forbes, who recently completed a study on the topic, “can confirm creatine does not cause hair loss,” he says.

Forbes and Smith-Ryan agree that creatine can benefit people of all ages and activity levels. “If you’re someone that sleeps all they can and doesn’t ever have any symptoms of anxiety, depression, or brain fog, you probably won’t feel the effects of creatine—but I don’t know any of those people,” says Smith-Ryan.

To see immediate benefits, start with a “loading period” where you take four five-gram doses daily for five days, says Smith-Ryan; after that, a maintenance dose is about five to 10 grams daily. According to Forbes, scientists are still researching the best dosing strategy for a brain boost, but supplementing up to 30 grams a day was well-tolerated over at least five years in a 2017 review.