The Benefits of Creatine Go Beyond Muscle Gains, But Should You Take It?

Whether you’re struggling with sleep, bloating, weight loss—you name it—there’s a viral supplement for it, which can make deciphering between what’s legit and simply good marketing a game of Two Truths and a Lie. But then there’s creatine, one of the most-researched and scientifically-validated supplements, that seems to live up to the hype for its wide range of health gains—everything from helping build lean muscle to supporting brain health to, in more recent news, improving cognitive function within hours of sleep deprivation. Once thought of solely for bodybuilders looking to “bulk up,” creatine is now widely used and being touted as the wellness product to add to your routine, weight lifter or not. So, is taking creatine a worthwhile way to boost your fitness and overall well-being? Here’s everything you need to know about creatine, including how it works, its proven benefits, and what to consider before you give it a go, according to experts.

What Exactly Is Creatine, and How Does It Work?

Creatine is a natural compound found in your muscles and brain that your body makes from three amino acids: arginine, glycine, and methionine (aka the building blocks of protein), explains Dr. Jason Korenblit, MD, a board-certified nutrition and internal medicine specialist on JustAnswer. About half of your body’s supply of creatine is produced on its own in your liver, kidneys, and pancreas, while the other half comes from your diet, namely protein-rich foods like red meat, seafood, and dairy milk. But because you use creatine during all movements—workouts and daily activities, such as walking and climbing stairs, alike—it’s still not enough to satisfy your body’s daily creatine needs (more to come on that). And if your creatine stores aren’t at full capacity, your muscles may not be able to perform at their best.
That’s where creatine in supplement form comes in, which delivers a larger and more concentrated dose. Once you consume it, Dr. Korenblit says most of it gets stored in your muscles (about 95 percent of it), where it helps your body make energy (the rest resides in your brain).

Creatine’s primary role is to quickly produce ATP (adenosine triphosphate), the primary energy source used by your cells, during times of increased energy demand. “Whether you’re lifting weights or powering through a long workday, creatine enables you to stay sharp and strong,” Dr. Korenblit says. “Think of it like a built-in battery pack that keeps your muscles and brain charged up when you need it most.”

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What Are Its Health Benefits?

Improves strength and muscle growth: “Creatine improves strength and muscle growth by increasing the energy available during intense training, so you can lift heavier and recover faster between sets,” says Matt Dustin, a nutrition coach and an NASM corrective exercise specialist at Garage Gym Reviews. “It boosts recovery by reducing inflammation and muscle damage after workouts, which helps you bounce back quicker.” A 2022 review of 35 studies determined that combining creatine with strength training increases lean body mass by an average of almost 2.5 pounds.
Supports brain function: Although the brain makes up only 2 percent of your body weight, it consumes around 20 percent of your body’s energy. In other words, the brain uses a lot of energy to operate. And taking creatine can give it a leg up. “Creatine helps support energy production, which may improve memory, focus, and mental clarity, especially during times of stress or when you’re sleep-deprived,” Dr. Korenblit says. The science backs it up: A 2023 meta-analysis of 23 studies indicated that creatine supplementation bolsters memory, especially in adults between the ages of 66 and 76, and a 2024 meta-analysis of 16 studies discovered a link between supplementing with creatine and better memory, attention time, and information processing speed.
Enhances sleep and recovery from sleep deprivation: One 2024 study published in Nutrition and Health concluded that creatine intake (in this case, more than one gram per day) is connected to better sleep quality. And based on the findings of another 2024 study including female subjects, a single dose of creatine after a night of sleeplessness is shown to reverse key cognitive signs that usually go hand in hand with pulling an all-nighter. “It improved reaction time, focus, and mood in people who hadn’t slept well, likely because it supports energy metabolism in the brain,” Dustin points out.
Provides mood support: Creatine may interact with neurotransmitter systems, like those involving the happiness hormones serotonin and dopamine, potentially elevating mood and improving mental resilience. What’s more, research has revealed that impaired energy metabolism in the brain is likely a culprit for depression, suggesting that creatine may act as an antidepressant. Taking a creatine supplement may also make actual antidepressants work faster and more effectively; in fact, in one study in the American Journal of Psychiatry, women taking an antidepressant alongside creatine had twice the remission rate than those taking the medication with a placebo.
Promotes healthy aging: “Creatine may help preserve muscle mass as you age, which is tied to better strength, balance, and metabolic health long-term,” Dustin says. And when you combine creatine with strength training, a growing body of research shows it contributes to increased strength and muscle mass in older adults, despite the natural decline that occurs with age. Dr. Korenblit notes that creatine also appears to protect brain cells, which could support lasting cognitive health.

Why Are More Women Taking Creatine Now?

For years, creatine was primarily reserved for men and athletes, and women were left out of early research. And even when they weren’t given the brush-off, variables like menstrual cycle timing or whether participants were on birth control weren’t factored in. But we’re seeing the tide turning with researchers now looking at the potential advantages of creatine specifically for women’s health, including perimenopause. “Recent research suggests that women can also benefit, and sometimes even more,” Dr. Korenblit says. “Women naturally have lower creatine levels, so supplementing can have a bigger impact.” Case in point: A 2021 review explored creatine supplementation effects across all female life stages—the menstrual years, perimenopause, and postmenopause—and inferred that it’s beneficial for improving strength and exercise performance among menstruating females and enhancing muscle size, function, and bone density (when combined with resistance training) among postmenopausal females. No matter what phase a woman is in, supplementing with creatine appears to strengthen brain and cognitive function. “Experts now recommend it not only for workouts but also for maintaining brain health, boosting energy, and improving mood,” Dr. Korenblit adds.

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Can You Get Enough Creatine From Food Alone?

Depending on your lifestyle and exercise routine, you use up 2 to 4 grams of creatine per day. Your body can naturally make about half of that, but the remaining half needs to come from outside sources. “You can obtain a small amount of creatine from animal sources like beef and fish, but it is not enough to match supplement levels,” Dr. Korenblit says. “For example, you would need to eat more than a pound of red meat to get just 2 grams of creatine.” Sure enough, a study in the Journal of the International Society of Sports Nutrition found that most people get about 1 to 2 grams of creatine per day, leaving their muscles only 60 to 80 percent saturated (women, vegetarians, and older adults may have even less). That’s why Dr. Korenblit advises creatine supplementation as a more efficient way to get a consistent daily dose.

What Should You Look for in a Creatine Supplement, and How Much Should You Take?

When picking a creatine supplement, both Dr. Korenblit and Dustin recommend reaching for creatine monohydrate; it’s the most well-studied, effective (100 percent of the dose you take can be absorbed and used by the body), and affordable type of the compound. More specifically, look for these qualities:

Pure with no fillers or unnecessary additives
Third-party tested for quality and safety
Unflavored or made with simple ingredients for easy mixing
Powder over gummy form

“Most people take 3 to 5 grams per day,” Dr. Korenblit says. Some people choose to start with a loading phase of about 20 grams a day for five days to saturate their muscles faster, Dustin cites, but it’s not required. Consistency is key; to get the most out of it, taking a creatine supplement every day (not just on the days you work out) is what matters over when you take it, Dr. Korenblit says. “You can take it at any time, with or without food.” For example, add it to your coffee, water, smoothie, or oatmeal.

Is Creatine Safe, and Are There Any Downsides to Taking It?

Clearly, creatine has a good rap. Thanks to the extensive research done on it, we know it’s one of the safest supplements available, Dr. Korenblit says (a 2025 review of 685 studies stands behind that). The aforementioned study in the Journal of the International Society of Sports Nutrition states, “…short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly.” Still, Dr. Korenblit mentions keeping these tips in mind:

Stay well hydrated since creatine draws water into the muscles
Some people may feel slightly bloated at first
If you have kidney issues or other health conditions, check with a healthcare provider
For healthy individuals, creatine is considered very safe for both short and long-term use

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Katherine is an LA-based wellness staff writer at The Everygirl and specializes in reporting on everything from fitness to mental and physical health to sleep. When she’s not trying out the latest wellness hack and fine-tuning her self-care routine, you'll find her spending quality time with her husband and daughter, matcha latte in hand and wiener dog in tow.