Creatine supplements are everywhere. Do I need them? (2026)

Creatine monohydrate is usually sold as a white, flavorless powder that you can mix with water or shake. According to Amati, the standard dose is three to five grams per day. Some athletes may “tolerate” higher doses, but studies show this does not provide long-term benefits and can put unnecessary stress on the kidneys.

Muscle growth and exercise performance

Creatine is very useful for activities that require short, intense exertion: running, weightlifting, and high-intensity interval training, to name a few. It is much less relevant to endurance sports such as marathons. Some evidence suggests that creatine also increases muscle glycogen storage, which may aid recovery and replenish energy between sessions.

Creatine does not directly build muscle, but when combined with resistance training and adequate nutrition, it can help maintain muscle strength and lean body mass. It is especially important if you are recovering from an injury, or As you get olderWhen sarcopenia (age-related muscle loss) becomes a risk, it activates specialized stem cells known as satellite cells. Zimmerman notes that women, especially those in perimenopause and menopause, may see health benefits. “As women age — starting in their 40s — we lose body mass by 1 to 2 percent per year, and that can affect bone health later in life,” Zimmerman says. “Creatine (supplements) supports maintaining and building lean muscle mass.”

“Women tend to have less muscle mass than men, naturally, so I think women may respond better to supplements, because they’re at baseline,” Zimmerman adds.

Creatine and brain health

While the effects of creatine supplements on athletic performance are well documented, their effects on mental performance are still emerging. Early results are promising. Studies indicate It may reduce mental fatigue, especially during high-stress situations, such as sleep deprivation or extensive exercise. It may also improve certain aspects of memory, especially in groups with low baseline creatine levels, such as vegetarians and the elderly.

Some preliminary research even suggests that it can help treat symptoms of depression by supporting brain energy and promoting the production of feel-good neurotransmitters like dopamine and serotonin. Zimmerman says this is especially important for women experiencing perimenopause and menopause. “Estrogen shifts affect brain health, our mood, brain fog, and the ability to think clearly.”

Is creatine safe?

For most healthy adults, creatine is a safe supplement that is well tolerated for months or even years of use. Short-term and long-term clinical trials have found no significant health risks. The main side effects are minor: weight gain from temporary water retention in the first week of taking the supplement, bloating, and mild stomach discomfort, usually due to larger doses.

However, there are some considerations to keep in mind:

Our favorite creatine supplement

Better overall

Thorne offers a colorless, odorless, and most importantly, flavorless powder that dissolves in protein shakes, smoothies, or just water. Although they offer flavors like strawberry, pineapple, and orange, I always choose the unflavored version when available, so as not to consume unnecessary additives. Each small scoop provides a solid five grams of creatine. Thorne also sells Individual servings For convenience on the go.

Thorne is one of the brands I trust the most because their supplements all go through four rounds of testing. First, they screen the raw materials for contaminants. During the manufacturing process, they check supplement bottles and labels for defects. They test the finished products for purity and potency, ensuring that no microbiological contamination occurs. Finally, they perform a stability test to confirm its label claims until the expiration date.

Best value

This creatine powder is tasteless, odorless, and comes with a nice 5g scoop that allows you to easily measure how much you’ve put in your drink. It’s easy to store, gives you about 100 5g servings, and comes in a nondescript bottle that won’t make you feel like a fitness influencer. I’ve only enjoyed it in coffee, tea, and plain water, though I recommend sticking to just 5 grams per drink; It can get a bit chalky if you try to do more in 8 oz of water. -Parker Hall

Best flavours

It’s hard for me to stick to a daily regimen of any kind, but this creatine is truly so delicious that I look forward to drinking it every day. I tried the pink lemonade flavor, which is tart and sweet. There are other fruit flavors available, such as peach and Strawberry acaias well as Unflavored version. Each serving contains 5 grams of creatine, plus a gram of collagen and BCAAs. I don’t particularly care for collagen since the science around it is so little, but BCAAs can help build muscle as well as relieve muscle soreness.

While Peach Perfect is marketed to build your butt, creatine can help build muscle everywhere. I definitely noticed a difference while lifting weights during the week I ran out of this powder (before I set up a subscription on Amazon). The supplement dissolves quickly and has a pleasant, non-sandy texture. I even mixed it up My daily dose of greens. The supplement is subjected to third party testing via Eurofins To check for the presence of pesticides, heavy metals and other contaminants. —Lauren Strub

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