Creatine: A Useful Supplement, but No Miracle Cure

It is one of the most studied dietary supplements in the world, and it can help you get a little more out of intense training. But creatine replaces neither strength training, good food, sleep nor recovery. Only once the foundation is in place is it worth thinking about the details.

Creatine has earned something of a special status in the training world. The powder is cheap, easy to get hold of and associated with bigger muscles, better performance, a sharper brain and stronger bones. On social media it is sometimes presented almost as something everyone ought to take.

It is not that simple.

Creatine is a dietary supplement, not a prerequisite for good health and not a shortcut to training results. You can become both strong and muscular without ever taking creatine. If your training is irregular, your protein intake insufficient or your sleep poor, there are far more important things to improve first.

That does not mean creatine is ineffective. On the contrary, there is extensive scientific support for creatine monohydrate improving capacity during short, high-intensity work. Combined with strength training, it can also contribute to better training adaptations. But the effect has to be put in the right context: creatine complements the work, it does not do the work for you (Hall & Trojian, 2013; Hall et al., 2021; Antonio et al., 2021).

The key message of this article

Creatine does not build muscle without a training stimulus. Muscle growth is driven above all by progressive strength training and supported by sufficient energy, protein, sleep and recovery. Creatine can help you perform slightly better and thereby get more out of your training over time.

What is creatine?#

Creatine is a substance the body makes itself from the amino acids arginine, glycine and methionine (Philip et al., 2020). We also get creatine from food, above all from animal foods such as meat and fish. It is found mainly in skeletal muscle, but the creatine system also matters in, for example, the brain (Sandkühler et al., 2023).

In muscle cells, creatine helps maintain the supply of ATP, the energy carrier the muscles use when they work. Some of it is stored as phosphocreatine, which can quickly donate a phosphate group so that ATP is regenerated. The system is particularly important when energy demand rises very quickly, for example during heavy lifts, jumps, sprints and repeated short work intervals (Hall & Trojian, 2013).

Creatine is therefore not a hormone or an anabolic steroid. It is a natural part of the body's energy system (Antonio et al., 2021).

Creatine and training: what can you expect?#

The best-established benefit concerns repeated, short, high-intensity efforts. Creatine monohydrate can increase the creatine available to the muscles and thereby support rapid energy turnover during intense work. In practice this can mean managing a slightly larger training volume, for example an extra repetition or better sustained output across repeated intense efforts (Hall & Trojian, 2013; Hall et al., 2021).

Over time, the extra training capacity can contribute to better strength gains and changes in fat-free mass when creatine is combined with strength training. A large systematic review from 2024 found that creatine supplementation on average increased body weight and fat-free mass, while body fat percentage fell slightly. At the same time, the authors emphasise that the positive effects on body composition are seen above all in combination with training (Pashayee-Khamene et al., 2024).

In older adults the picture is nuanced. A meta-analysis published in 2026 found a small additional gain in strength when creatine was combined with strength training, but no statistically significant extra effect on muscle mass or physical function. The result shows why creatine should be described as a possible complement and not as the engine behind the change (Yao et al., 2026).

Research on older women also suggests possible strength gains when creatine is combined with long-term strength training, while the results for muscle mass are less clear. Creatine has, in other words, been studied in women and is not a supplement that only works for men (Dos Santos et al., 2021).

Creatine does not build muscle on its own#

The claim that creatine "builds muscle" needs careful explanation.

Creatine is not an independent muscle-building stimulus. If you take creatine but do not load your muscles, you do not get the same structural training adaptation as from regular strength training. Creatine's primary role is to support energy turnover and thereby potentially improve training capacity.

A more accurate way to put it is therefore:

Creatine can contribute to better conditions for strength and muscle growth when it is used together with effective strength training.

It is the training that gives the body a reason to adapt. Diet supplies the body with energy and building material. Sleep and recovery create the conditions for handling and adapting to the load. Creatine can then act as a minor addition to this whole. Studies combining creatine with progressive strength training have shown strength gains, but creatine has not consistently reduced markers of muscle damage (Kaviani et al., 2019).

Should you take creatine at all?#

Before you buy a supplement, you can ask yourself the following questions:

• Do I train regularly and with a well-thought-out progression?
• Do I get enough energy and protein?
• Do I sleep enough?
• Do I recover reasonably well between sessions?
• Is the rest of my diet varied and nutritious?
• Do I have a concrete goal where creatine is likely to make a difference?

If several answers are no, there is probably more to gain in your basic lifestyle.

Creatine can be relevant for people who regularly do strength training, sprinting, team sports or other activities with repeated intense efforts. It can also be of interest to older people who do strength training. But it does not need to be taken for general health reasons, and it is not necessary for good training results.

The order of priority

1. Regular and progressive training
2. A sufficient and nutritious diet
3. Enough protein
4. Sleep and recovery
5. Consistency over time
6. Only then consider creatine

How much creatine do you need?#

A common maintenance dose for adults is 3 to 5 grams of creatine monohydrate per day.

A scientific review of common questions about creatine describes 3 to 5 grams per day, or roughly 0.1 grams per kilo of body weight per day, as well-tolerated dosing levels. Needs vary, however, with factors such as body size, diet and starting levels (Antonio et al., 2021).

More is not automatically better. Once the muscles' creatine stores are saturated, a larger daily dose does not necessarily give a larger training effect, but it can increase the risk of stomach problems.

Creatine loading: faster, but not necessary#

A loading phase is used to raise the creatine concentration in the muscles more quickly.

A common research protocol is about 0.3 grams per kilo of body weight per day for five to seven days, split into several smaller doses. After that you switch to a lower maintenance dose. For a person weighing 70 kilos, the loading dose corresponds to roughly 20 grams per day (Hall & Trojian, 2013).

But loading is not necessary. A normal daily dose also raises the muscles' creatine stores, just more slowly. The long-term benefit therefore does not require starting with large doses (Hall & Trojian, 2013; Antonio et al., 2021).

For anyone who easily gets an upset stomach or is not in a hurry, 3 to 5 grams a day is often the simplest option.

Loading at a glance

• Advantage: The muscles' creatine stores fill up faster.
• Disadvantage: Large doses can more easily cause stomach problems and faster weight gain from water.
• Necessary: No.

Which type of creatine is best?#

Creatine is sold in many forms, such as creatine monohydrate, creatine hydrochloride (often called creatine HCl), buffered creatine, creatine ethyl ester or various combination products.

For most people, the most rational choice is creatine monohydrate. It is by far the most studied form, has a documented effect and is often the cheapest. There is not enough support for more expensive alternatives giving better results, and according to a clinical review creatine ethyl ester has shown no additional benefit (Hall & Trojian, 2013; Antonio et al., 2021).

Is there a special creatine for women?#

No, women do not need a special creatine.

Creatine monohydrate is creatine monohydrate whether the packaging is pink or not. Products marketed specifically to women may contain other flavourings or additives, but that does not make the creatine itself women-specific.

At the same time, women can respond differently depending on, among other things, age, training status, diet and hormonal life stage. Research on creatine across women's life stages is growing, but a review from 2025 still calls for more research on, among other things, optimal dosing, long-term effects, pregnancy and perimenopause (Smith-Ryan et al., 2025).

Do creatine gummies work?#

Creatine gummies can work, but it is harder to know how much creatine you actually get than with powder. Creatine monohydrate is stable as a dry powder, whereas creatine in water gradually breaks down into creatinine, and gummies contain water. Tests of different brands also suggest that the creatine content can vary widely between products. Plain powder therefore remains the most predictable and usually the cheapest choice.

As a powder, creatine monohydrate shows no signs of degradation even after more than three years. In solution, however, creatine converts into creatinine, and the breakdown is faster the lower the pH and the higher the temperature (Jäger et al., 2011). That makes gummies a more sensitive form than powder, because the creatine has to stay stable in a product that contains water.

The form itself does not seem to be the problem. In a randomised study from 2026, 32 female beach volleyball players spent ten weeks either taking 5 grams of creatine monohydrate a day in gummies or in a control group that received no placebo. The creatine group improved jump height and change-of-direction speed. According to the authors, the product had been independently verified to contain the labelled amount of creatine, and the gummies were donated by the manufacturer. The authors themselves note that tests of different brands suggest creatine content and stability can vary widely between products (Pereira et al., 2026).

If you choose gummies: work out how many pieces you need to reach 3–5 grams of creatine and how much sugar that adds up to, and choose a product whose content has been checked by an independent laboratory.

When should you take creatine?#

There is no strong support for creatine having to be taken at a particular time.

In a randomised study of strength-trained women and men, five grams of creatine within an hour before training gave no better results than the same dose within an hour after training. The authors found no additional effect of timing on the measured training or body composition outcomes (Dinan et al., 2022).

The most important thing is therefore regularity.

Take your creatine when it suits your routine and when you are most likely to remember it. That can be at breakfast, with another meal or after your training session. If you get an upset stomach from taking it on an empty stomach, you can try taking it with food.

Weight gain: water, fat or muscle?#

Creatine can increase body weight, especially at the start. The most common early effect is water retention, because more water is bound as more creatine is stored in the muscles. It is not, in other words, a sudden increase in body fat (Hall & Trojian, 2013; Antonio et al., 2021).

Over the longer term, fat-free mass can also increase when creatine is combined with training. The term fat-free mass, however, covers more than newly built muscle tissue and is also affected by the body's water content. A quick rise on the scales should therefore not automatically be read as new muscle mass. A meta-analysis from 2024 found on average higher body weight and fat-free mass after creatine supplementation, but no increase in fat mass (Pashayee-Khamene et al., 2024).

For athletes competing in weight classes, even a small increase on the scales can matter, even though it is not fat.

Common side effects#

Creatine monohydrate is generally well tolerated at recommended doses, but some people may get stomach ache, nausea, diarrhoea, bloating or other gastrointestinal problems.

Stomach problems seem to occur mainly with large doses. It is therefore sensible to avoid taking a whole loading dose at once (Antonio et al., 2021; Longobardi et al., 2025).

If problems arise, you can try lowering the dose to 3 grams per day, skipping loading, splitting a larger dose into smaller portions, taking creatine with a meal and making sure the powder is properly mixed.

Is creatine safe for the kidneys?#

For healthy people using recommended doses, research has generally not shown that creatine causes kidney damage. People with existing kidney disease, reduced kidney function or another relevant condition should, however, consult a doctor before use (Antonio et al., 2021; Longobardi et al., 2025).

There is one important detail: creatine can raise the level of creatinine in the blood. Because serum creatinine is often used to estimate the kidneys' filtration capacity, such an increase can make a creatinine-based eGFR look lower, even when other kidney markers show no corresponding decline.

A systematic review and meta-analysis from 2026 found a small increase in serum creatinine and a lower creatinine-based estimated GFR. However, no statistically significant difference was seen when filtration was assessed with Cr-EDTA, nor in urea, albuminuria or proteinuria. The result means that creatine can complicate the interpretation of certain blood tests and that individual lab values need to be assessed in their medical context (de Souza Almeida et al., 2026).

So tell healthcare staff that you take creatine if you give samples to have your kidney function assessed. Do not stop prescribed medication, and do not start supplements if you have known kidney disease, without medical advice.

Can you take creatine during pregnancy or breastfeeding?#

There are biologically interesting hypotheses about creatine during pregnancy. The creatine system plays a role in the energy supply of the uterus, placenta and foetus, and creatine has been studied in preclinical models. But that is not the same as having shown that creatine supplements are safe and beneficial for pregnant humans (Muccini et al., 2021; Philip et al., 2020).

Research reviews still point to knowledge gaps and a need for more research on use during pregnancy. A safety review recommends caution for pregnant women because the evidence is insufficient (Longobardi et al., 2025; Smith-Ryan et al., 2025).

For breastfeeding, the evidence is also insufficient for a general recommendation.

The cautious and practical conclusion is therefore:

Do not take creatine supplements during pregnancy or breastfeeding without first discussing it with a doctor or midwife.

This is a precautionary principle because of limited safety data, not proof that creatine is harmful.

Can teenagers take creatine?#

Research suggests that creatine is safe for healthy young people, but the evidence is limited. In Sweden, the sports movement recommends being over 18 before considering performance-enhancing supplements such as creatine, and even then only at a high level and with guidance from a dietitian or other specialist. For most teenagers, supplements add little beyond what puberty, good nutrition and sound training already provide.

The recommendation covers the few performance-enhancing supplements with enough scientific support, and creatine is one of them. Besides age, you should be competing at national-team or championship level and be guided by a dietitian, nutritionist or other sports nutrition specialist (Kunskapsarenan, Swedish Sports Confederation and SISU).

A scientific review of common questions about creatine concludes that, based on limited evidence, the supplement appears safe and potentially beneficial for children and adolescents. The evidence comes partly from studies of young athletes and partly from studies of children with various medical conditions, in whom creatine was well tolerated (Antonio et al., 2021).

At the same time, the American Academy of Pediatrics (AAP) points out that physical maturation during puberty in itself brings large improvements in strength and performance. For most young athletes, performance-enhancing substances bring no significant gains beyond what puberty, appropriate nutrition and a good training programme already provide. The AAP also highlights the risk of contaminated products (LaBotz et al., 2016).

That risk matters especially for anyone who competes. According to Antidoping Sverige, the Swedish anti-doping organisation, citing a 2017 review of international studies, 12–58 percent of supplements aimed at people who exercise or play sport contain substances on the doping list, and many of them are not declared on the label (Antidoping Sverige).

For teenagers who train: put the effort into regular meals, enough protein, sleep and a well-planned training programme. If creatine is still on the table, that is a conversation for parents and coaches, ideally together with a dietitian or doctor.

Can creatine improve cognition?#

There are interesting results here, but marketing in the fitness and wellness industry often goes further than the research.

A systematic review and meta-analysis from 2024, covering 16 randomised studies with a total of 492 participants, found positive effects on memory and some measures of attention and processing speed. However, no statistically significant improvement was seen in overall cognitive function or executive function. The evidence was rated moderate for memory but low for several other cognitive outcomes (Xu et al., 2024).

An earlier meta-analysis in healthy people found a small improvement in memory measures, with clearer results in older than in younger participants. The variation between studies was, however, considerable (Prokopidis et al., 2023).

At the same time, a large randomised study from 2023 found at most a small possible cognitive effect and no improvement in several exploratory cognitive tests. The authors concluded that larger studies are needed (Sandkühler et al., 2023).

A reasonable conclusion#

There is scientific support for creatine possibly having a minor positive effect on some memory measures. It is not proven, however, that creatine makes everyone more focused, intelligent or mentally sharp. The effect may depend on age, diet, health and the situation in which cognition is tested.

Creatine should therefore not be marketed as a proven universal "brain supplement".

Can creatine strengthen the skeleton and prevent osteoporosis?#

The evidence is weaker than for training and strength.

A smaller meta-analysis of studies in people over 50 did not find that creatine combined with strength training improved bone density more than strength training without creatine. No significant extra effect was seen for the whole body, hip, femoral neck or lumbar spine (Forbes et al., 2018).

A year-long randomised study found some favourable changes in bone area in the shin bone and in muscle density in the lower leg, but no general improvement at all the sites examined. Such results are interesting, but not enough to establish that creatine prevents osteoporosis (Candow et al., 2021).

A reasonable conclusion#

Creatine may possibly affect some properties of bone tissue, above all in combination with strength training, but there is not sufficiently solid evidence to recommend creatine as a treatment or as preventive protection against osteoporosis.

For bone health, weight-bearing activity, strength training, adequate nutrition and medical risk assessment are more established elements. Anyone with osteoporosis or a high fracture risk should follow their healthcare provider's recommendations.

Creatine myths: true, false or still uncertain?#

"Creatine builds muscle without training"#

False.

Creatine can improve training capacity and strengthen some training adaptations, but it does not replace the load that stimulates strength and muscle development (Hall & Trojian, 2013; Hall et al., 2021).

"Creatine monohydrate is the best standard choice"#

True.

It is the most studied form, and other forms have shown no clear superiority (Hall & Trojian, 2013; Antonio et al., 2021).

"Women need a special creatine"#

False.

There is no separate creatine molecule for women. Creatine monohydrate is also used in research on women. More questions about women's different life stages do, however, need to be studied (Dos Santos et al., 2021; Smith-Ryan et al., 2025).

"You have to do a loading phase"#

False.

Loading fills the stores faster but is not necessary to raise the muscles' creatine content (Hall & Trojian, 2013; Antonio et al., 2021).

"Creatine makes you put on fat"#

False.

Early weight gain is mainly due to water. A comprehensive meta-analysis found no increase in fat mass (Hall & Trojian, 2013; Pashayee-Khamene et al., 2024).

"Creatine causes dehydration and muscle cramps"#

Not supported.

Controlled studies largely do not support creatine causing dehydration or cramps (Antonio et al., 2021; Longobardi et al., 2025).

"Creatine causes hair loss"#

Not shown.

The question arose mainly from a small study in which a hormone marker changed, but no direct increase in hair loss has been established. The scientific review of common creatine myths concludes that the available evidence does not show that creatine causes hair loss or baldness (Antonio et al., 2021).

"Creatine damages the kidneys"#

Not shown in healthy people at recommended use, but the question needs nuance.

Creatine can affect serum creatinine and thereby creatinine-based estimates of kidney function. With known kidney disease or abnormal kidney values, medical advice is needed (de Souza Almeida et al., 2026; Longobardi et al., 2025).

"Creatine improves cognition in everyone"#

Too strong a claim.

There is some evidence for minor improvements in memory and some other functions, but the results are not consistent and do not apply to all cognitive domains (Xu et al., 2024; Prokopidis et al., 2023; Sandkühler et al., 2023).

"Creatine prevents osteoporosis"#

Not proven.

Some individual results are interesting, but the research as a whole has not shown a clear extra effect on bone density compared with strength training without creatine (Forbes et al., 2018; Candow et al., 2021).

"Creatine always gives better recovery"#

Overstated.

There is research on recovery, but the results vary between situations. A recent review found, for example, that creatine does not consistently preserve muscle mass or strength during complete unloading, while some results are more favourable when active rehabilitation and progressive loading resume (Stout & Pabian, 2026).

"Everyone who trains should take creatine"#

False.

Creatine can help some people get more out of intense training, but it is not a nutrient that everyone needs to take as a supplement. The benefit depends on goals, type of training, diet, tolerance and personal circumstances.

Quick practical guide#

Best standard choice#

Pure creatine monohydrate.

Common daily dose#

3 to 5 grams.

Loading#

Optional, not necessary.

Timing#

Whenever you are most likely to remember. Regularity matters more than whether you take it before or after your session (Dinan et al., 2022).

Rest days#

If the goal is to keep creatine stores saturated, the same daily routine applies on these days too.

Weight gain#

Usually mainly water at the start, not fat (Hall & Trojian, 2013; Pashayee-Khamene et al., 2024).

If you get stomach problems#

Lower the dose, skip loading, split large doses and try taking creatine with food. Higher doses are more associated with gastrointestinal problems (Longobardi et al., 2025).

Seek medical advice before use if you#

• have kidney disease or reduced kidney function
• are pregnant or breastfeeding
• are being treated for a condition where fluid, kidney or medication issues are relevant
• get persistent or marked side effects

The foundation first: food around your training#

Smaklig shares the article's conclusion: the foundation comes first. Regular meals with enough energy and protein matter more than any supplement, and as the article notes, meat and fish also provide creatine naturally.

That is the part Smaklig helps you with. Smaklig plans the week's dinners around your goals and your protein needs, builds the shopping list and puts the ingredients straight into your ICA basket — choosing the cheapest products in the store. The foundation then becomes something you do not have to think about every day, and you can put your energy into training. For more on food around your sessions, read about protein timing for muscle building.

Conclusion: do not optimise the details before the foundation#

Creatine monohydrate is one of the most studied supplements for performance in high-intensity training. It is relatively cheap, easy to use and generally well tolerated by healthy people at the recommended dose (Hall & Trojian, 2013; Hall et al., 2021; Antonio et al., 2021).

But a supplement has to be judged by the real significance it has.

Creatine may possibly help you do a little more work, develop somewhat more strength and, over time, get more out of well-planned training. It cannot replace consistency, progressive loading, an adequate diet, protein, sleep or recovery.

The same goes for the broader health claims. The research on cognition is promising but not conclusive (Xu et al., 2024). The research on bone health is not enough to call creatine a protection against osteoporosis (Forbes et al., 2018). During pregnancy and breastfeeding, there is not enough reliable data for a general recommendation (Muccini et al., 2021).

The most accurate way to describe creatine is therefore not as a revolution, but as a possible tool:

First you build the foundation with a healthy lifestyle. Then creatine can help you get a little more out of the work you are already doing.

About the sources in this article#

The article's factual claims rest on the sources below, all published in PubMed, and Smaklig has checked each citation against the source's abstract and, where needed, the full text. Most of the sources are reviews, and several of them are systematic reviews and meta-analyses that pool many studies.

Several of the studies have authors with ties to the supplement industry, such as advisory roles for creatine manufacturers. This is disclosed openly in the studies themselves and is common in creatine research.

The sections on gummies and teenagers were added by Smaklig after publication. They rest on the same kind of sources, with two exceptions outside PubMed: Kunskapsarenan, the Swedish sports movement's knowledge platform, and Antidoping Sverige. Those supply the Swedish recommendations and the figures on contaminated supplements, not research findings.