Creatine Supplements

What are creatine supplements?

The body makes creatine, and foods such as meat and seafood provide some. Creatine monohydrate is the form studied most often. Supplement use can increase muscle creatine stores, while response and practical value differ among people and activities.

Potential benefits and the evidence

Research suggests creatine can improve performance in repeated short bursts of intense activity for some people. Results vary, and the evidence does not show the same benefit for every sport or outcome.

• May support repeated high-intensity efforts such as resistance training and sprint intervals.
• May help training adaptations when paired with an appropriate training program.
• Creatine monohydrate is the most extensively studied form; more expensive forms have not been shown to be superior.

What the evidence does not establish

Creatine appears to offer little value for endurance activities that do not rely on short-term energy systems. It can increase body weight, often through increased water retention. It does not replace training, sleep, or nutrition.

Safety and interactions

Healthy adults have been studied, but people with kidney conditions, those taking medications, and anyone pregnant or under 18 should discuss use with a qualified health professional. Choose independently tested products when possible and follow label directions.

Questions to ask before choosing a product

• What specific nutrient or ingredient and amount does the label list?
• Is there a reason to supplement based on my diet, health, or clinician’s advice?
• Could the product interact with a medication or health condition?
• Does an independent quality-testing program verify the product?

Evidence source

For detailed information, see NIH Office of Dietary Supplements: Exercise and Athletic Performance. This guide summarizes public resources and is not a substitute for individualized care.