Is Creatine Right for Me? Uses, Benefits, and Safety Explained
Diet & NutritionNutrients & Supplements

Is Creatine Right for Me? Uses, Benefits, and Safety Explained

Is Creatine Right for Me? Uses, Benefits, and Safety Explained
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Updated on February 5, 2026
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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.

If you’re the kind of person who shops for popular dietary supplements like protein or collagen powder, you’ve probably seen another bottle on the shelves: creatine.

This supplement, which people usually take in powder form — often by stirring it into a shake, applesauce, oatmeal, and so on — is a staple for bodybuilders and other athletes because of its ability to help people pack on muscle, as well as work out longer and harder.

Creatine is generally considered safe — in fact, it’s one of the most researched supplements. But because it’s a supplement, it’s a good idea to exercise caution and discernment when choosing a brand.

 Here’s what to know before adding creatine to your routine.

Do I Need to Take a Creatine Supplement?

Creatine is a nonessential amino acid, meaning your body makes it on its own. Although it’s not necessary, you can also get it by eating certain foods — seafood and red meat, in particular.

Your body stores creatine in your muscles so you can have quick access to it for fast, high-intensity movements like sprinting or powerlifting, says Autumn Bates, the founder of Autumn Elle Nutrition and a certified clinical nutritionist in Santa Barbara, California.

Additional creatine beyond what’s already in a healthy, balanced diet isn’t really necessary for most people, Bates adds. “Creatine isn’t an essential nutrient,” she says. “Your body naturally makes it from other amino acids you receive from various protein sources.”

This supplement comes in a few forms, and they’re not all the same. “There’s much debate on which type has the highest bioavailability, meaning which is absorbed the best,” Bates says.

Of the formulations available, the International Society of Sports Nutrition has approved and recommends creatine monohydrate supplements as not only a safe form of the supplement but also the most effective one available.

Why Do People Take Creatine Supplements?

The most common use of creatine supplements is to help reach athletic goals. Bodybuilders, weight lifters, endurance runners, and other athletes use it to build muscle and enhance performance, stamina, and recovery time.

Creatine is especially helpful in sports that require brief, high-intensity activities like sprinting or throwing a baseball pitch. “Short, fast movements use a different energy system than aerobic exercise,” says Bates. “They mainly use creatine. So in theory, the higher creatine stores you have, the more time you have until you fatigue.”

One of creatine’s key roles in the body is to help produce adenosine triphosphate (ATP), a small molecule that serves as your body’s primary energy source.

 But your body is only capable of storing enough ATP for a few seconds of high-intensity exercise — after that, it needs to produce new ATP for you to continue.

A review of literature found that regardless of training level and dosing strategy, people who supplemented with creatine monohydrate tended to add more muscle mass and lower their body fat percentage.

Creatine supplementation could also lower postexercise inflammation and delayed-onset muscle soreness, helping muscles recover faster.

How Much Creatine Do I Need for Muscle Growth?

If you’re not lifting heavy weights, doing high-intensity workouts, or eating a mainly vegan or vegetarian diet, your body probably makes as much creatine as it needs. Your body is likely already making enough if you’re consuming a balanced diet that includes animal products, says Bates.

Protein sources like beef, chicken, pork, and fish help your body produce the creatine it needs. While the amount of creatine per serving varies depending on the source, 3 ounces of meat will generally have about 0.4 grams (g) of creatine, Bates says.

If you’re looking to creatine as a supplement for muscle growth, a common protocol is to have a loading period, during which you significantly increase your creatine intake for a few days or weeks. “This can prime your muscles to increase the amount of creatine that they hold,” Bates says.

According to Bates, a typical loading period might involve taking 5 g of creatine four times per day, for a daily total of 20 g of creatine. After the loading period, you decrease your creatine intake to a maintenance level of between 3 and 5 g per day.

Keep in mind that according to some research, a loading phase isn’t always necessary. It’s best to consult a healthcare professional about the right dose for you.

The amount of creatine that your body uses will also depend on how much muscle mass you have, says Bates. “In general, muscle can hold about 2 to 3 g of creatine per kilogram of muscle mass,” she says.

Research suggests that staying in the range of 3 to 5 g of creatine monohydrate per day for maintenance is safe.

 While higher levels have been tested under acute conditions without adverse effects, research on its safety for people with specific health conditions is ongoing.

If you’re interested in upping your creatine consumption, work with your doctor or dietitian to make sure the dose is right for your goals and health history.

Are Creatine Supplements Safe to Take?

While creatine may not help everyone who uses it, it likely won’t hurt when taken properly. In addition, neither the International Olympic Committee nor the National Collegiate Athletic Association ban it.

Professional and college athletes should make sure to choose a creatine supplement certified by organizations such as NSF Certified for Sport or Informed Sport, which test dietary supplements to make sure they’re free of substances banned by sports organizations.

Some potential side effects linked to creatine include the following:

  • Upset stomach
  • Bloating
  • Diarrhea
  • Dehydration
  • Water retention
  • Heat intolerance

Weight gain might be the most common side effect. “Creatine can cause your body to hold on to water by pulling fluid into your cells via osmosis,” says Bates. “It doesn’t necessarily cause you to gain weight as fat, but it can increase edema, or water weight.”

Also, because muscle is denser than fat, building muscle can increase your overall body weight in some cases, even if you’re simultaneously burning fat.

While evidence suggests that creatine is safe for healthy adults, people with a history of kidney disease or conditions that increase the risk of kidney problems, such as diabetes, should talk to their healthcare provider before taking creatine.

If you think a creatine supplement may be beneficial for you, we can help you pick the right one. Here's our list of the seven best creatine supplements to boost your workouts.

Does Creatine Have Other Health Benefits?

Creatine may benefit health beyond muscle growth and gains. Bates says, “There has been some really interesting research on creatine in relation to brain health,” particularly in people who may be low in creatine because of diet or other factors.

Some research suggests that creatine could support physical health and cognitive function for people who follow vegan or vegetarian diets, as well as for older adults. In particular, it could help protect against neurodegenerative diseases like Parkinson’s and support recovery from traumatic brain injuries.

Creatine may also help you keep your skin from showing signs of age. Some research highlights that because creatine stimulates collagen production, skin products with creatine show promise in reducing the appearance of sagging skin or wrinkles.

One small study found that creatine supplementation could help older adults reduce factors that contribute to cardiovascular disease, such as stiff arteries.

Other research indicates that creatine could provide many potential benefits to women, especially postmenopausal women, in terms of strength, bone density, mood, and cognition — but this area also needs more study.

The Takeaway

  • Creatine could be a useful addition to your current workout routine if you’re looking to build muscle mass and reach athletic goals.
  • While it may come with side effects like water weight gain, these are usually temporary — for most adults in good health, creatine is safe to take at recommended doses.
  • If you have a health problem that impacts your kidneys, it’s best to check with your doctor before adding creatine to your routine.

    FAQ

    What are the benefits of taking creatine supplements?

    Creatine supplements will help your body produce more energy so you fatigue less during short, high-intensity exercise. Taking creatine can also help you increase muscle mass and strength.

    Creatine may cause muscle cramping, diarrhea, gastrointestinal pain, dehydration, weight gain, water retention, and heat intolerance.

    Your body creates about 1 to 2 g of creatine daily. Studies have found that taking 20 g of creatine per day for a limited time and 3 to 5 g daily doses after that is effective for building muscle.

    It can. Because creatine pulls water into your cells, you will likely put on water weight or weight from having more muscle — but not fat.

    Resources We Trust

    EDITORIAL SOURCES
    Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
    Resources
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    2. Creatine. Cleveland Clinic. April 26, 2023.
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    4. Paray AA et al. Fueling Strength and Recovery: Basics of Creatine Monohydrate, Usage, Benefits, Effectiveness and Misconceptions. International Journal of Research and Review. August 2025.
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    6. Drzewiecki A et al. The Effect of Creatine on Muscle Mass Gain: A Literature Review. Quality in Sport. April 2025.
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    8. Furtado ETF et al. Short Term Creatine Loading Improves Strength Endurance Even Without Changing Maximal Strength, RPE, Fatigue Index, Blood Lactate, and Mode State. Health Sciences. May 2024.
    9. Candow DG et al. Does One Dose of Creatine Supplementation Fit All? Advanced Exercise and Health Science. June 2024.
    10. Kreider RB et al. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. February 2022.
    11. Longobardi I et al. A Short Review of the Most Common Safety Concerns Regarding Creatine Ingestion. Frontiers in Nutrition. November 2025.
    12. Gutiérrez-Hellín J et al. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients. December 2024.
    13. Fares MM et al. Stimuli Creatine/Almond oil Gel Microemuslions as Potential Biomaterials. Journal of Molecular Liquids. September 2025.
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