7 Potential Health Benefits of Creatine

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Creatine supplements are often associated with better physical strength, but they may also offer a host of other health benefits that assist the body’s mental and emotional needs.

1. It May Boost Physical Performance

“Creatine may increase strength, [muscle size], and performance, especially in high-intensity intermittent activities like sprints, weight lifting, and team sports,” says Heidi Skolnik, CDN, a fellow of the American College of Sports Medicine, based in Englewood Cliffs, New Jersey.

Creatine is one of the most extensively studied nutritional supplements for athletic performance:

• Research finds that creatine supplements may increase how much physical exertion a person can maintain, including during sports such as sprinting, swimming, and cycling.

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• Creatine may increase endurance and performance during workouts that require low-intensity movements mixed with repeated bursts of high-intensity activity, such as mountain biking or triathlons.

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• Creatine supplementation has also been shown to boost muscle growth in healthy young adults, though the effects are less clear in other groups, such as those who are older or who have health conditions.

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• It has also been shown to increase strength when combined with resistance training, particularly in men under 50. Those same benefits were not seen in women.

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“Creatine can benefit almost all if not all athletes, no matter what sport they are doing, making it a popular supplement,” says Shelley Balls, RDN, who is based in Smoot, Wyoming.

2. It May Enhance Exercise Recovery

3. It May Reduce Body Fat

“Creatine supplementation doesn’t just benefit athletes — it provides positive benefits to recreational fitness enthusiasts, as well as younger and older individuals,” says Balls.

4. It May Help Boost Mood

5. It May Improve Mental Fatigue

“Research has provided intriguing evidence that creatine may support brain function and cognitive function and mental fatigue,” says Mary Opfer, RD, a clinical associate professor and director of the Nutrition and Dietetics Teaching Kitchen at Pace University in White Plains, New York. “However, I believe that we need more evidence and data, particularly in the dosing protocol.”

6. It May Help Improve Diabetes Management

“A combination of regular exercise, either aerobic or resistance training, with creatine supplementation could have a noticeable effect on blood sugar levels,” says Opfer. “Creatine can be used as a complementary strategy when working out to improve glucose uptake.”

7. It May Help Heart Health

Although this area of research isn’t as talked about as athletic performance, “It may play a big role in those at risk of heart disease,” says Balls. “More robust, double-blind, and randomized clinical human trials are needed on this topic to make conclusions.”

The Takeaway

• Creatine is a natural compound that helps transport energy throughout your body. Creatine supplementation may enhance physical performance, muscle size, and strength, and it may also increase endurance and help speed post-exercise recovery.
• Beyond athletic performance, creatine supplementation may help manage blood sugar levels in those with type 2 diabetes, reduce symptoms of depression, and promote heart health.
• More research is needed to bolster many of the health claims about creatine, so speak to your healthcare provider before trying these supplements.