Why should I take creatine?

Creatine helps your muscles rapidly regenerate energy during short, intense efforts such as strength training, sprinting and repeated high-intensity exercise. This can support training performance and, when combined with consistent resistance training, contribute to greater improvements in strength and lean muscle mass.

Although creatine occurs naturally in the body and in foods such as meat and fish, dietary intake may not fully saturate muscle creatine stores. Supplementation offers a practical way to increase these stores consistently. Research also suggests potential cognitive benefits, particularly during sleep deprivation or other demanding conditions, although the evidence for brain health is less conclusive than it is for physical performance.

Creatine is not an essential nutrient for everyone, so I would avoid the competitor’s claim that it is “conditionally essential for almost everyone.” A stronger and more credible position is this:

Creatine is one of the most extensively researched supplements for improving high-intensity physical performance. Its benefits are particularly relevant for strength training, sprint-based sports and anyone looking to get more from consistent training.

In the EU, the authorised health claim is that creatine increases physical performance in successive bursts of short-term, high-intensity exercise when consumed at a daily dose of 3 g.

What does the research show?

• High-intensity performance: Creatine supports the phosphocreatine energy system, helping regenerate ATP during short, demanding efforts. The performance benefit is recognised under the EU health-claims framework. European Commission Register of Health Claims
• Strength: A 2024 meta-analysis concluded that creatine combined with resistance training enhances upper- and lower-body strength in adults under 50. Wang et al., 2024 – PubMed
• Lean muscle mass: Research indicates that creatine combined with resistance training can produce a small additional increase in lean tissue compared with training alone. It does not build muscle without an appropriate training stimulus. Burke et al., 2023 – PubMed
• Cognitive performance: A 2024 meta-analysis found potential benefits in some areas of cognitive function, but the evidence remains less consistent than the evidence for exercise performance. Xu et al., 2024 – PubMed
• Sleep deprivation: Individual controlled studies suggest creatine may help preserve aspects of cognitive performance when sleep-deprived. This is promising, but should not be presented as a guaranteed everyday benefit. Gordji-Nejad et al., 2024 – PubMed
• Safety: The International Society of Sports Nutrition considers creatine monohydrate well studied and generally safe for healthy people when used appropriately. ISSN Position Stand