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Creatine

Creatine is a compound the body makes from amino acids that supplies fast energy to muscles and the brain. As a supplement, usually monohydrate, it is one of the best-studied options for muscle strength and mass.

Creatine at a glance

WorksYes, for muscle strengthStrong

PossiblyMemory in older adultsModerate

SafeYes, in healthy peopleStrong

Dose3 to 5 g per day

155 studies33 answersupdated Nov 2026

All questions and research on creatine →Creatine: news and checked claims in your inbox →

Evidence per claim

More muscle strength and mass, together with strength training

View evidence →

Strong

Preserving muscle mass in older adults

View evidence →

Moderate

Better memory in older adults

View evidence →

Moderate

Stronger bones in older adults

View evidence →

Preliminary

Safe for the kidneys in healthy people

Strong

Practical use

For whom

People who want to build or preserve muscle strength and mass, especially from age 50 combined with strength training. Also relevant for vegetarians and vegans, who naturally get less creatine from food.

Not for whom

People with kidney disease only after consulting a doctor. During pregnancy there is little research, so be cautious.

Usual dose

3 to 5 grams of creatine monohydrate per day. A loading phase is not needed.

Key caveats

Works mainly together with strength training. A small weight gain from water in the muscles is normal. Choose monohydrate, the best-studied form.

What we know, and don't

Known

Clearly improves strength and muscle mass, together with training

Works best as monohydrate, 3 to 5 grams per day

Safe with healthy kidneys at normal doses

Not yet

Whether memory also improves in younger adults

The best dose for the brain

The long-term effect on bones

Common misconceptions

"Creatine is an anabolic steroid."

False. A natural compound from amino acids, not a hormone.Strong evidence

"It is bad for your kidneys."

Not shown. In healthy people at normal doses.Strong evidence

"Only for bodybuilders."

False. Also for older adults, muscle preservation and possibly the brain.Moderate evidence

"You must do a loading phase."

Not needed. Daily 3 to 5 grams fills the stores too.Moderate evidence

Heard on podcasts

What popular health podcasts claimed about creatine, checked against the research.

Thomas DeLauer · David PerlmutterPartly

“Supplementation with 10 grams of creatine twice daily led to significant cognitive improvement in Alzheimer's patients in a clinical study.”

What the research says →

Siim LandPartly

“Combining strength training with creatine gives adults under 50 an average of 4.4 kg more strength gain in the upper body and 11.4 kg more in the lower body than strength training alone.”

What the research says →

Siim LandPartly

“A single dose of creatine of 0.35 grams per kilogram of body weight reverses the decline in cognitive performance after 21 hours of sleep deprivation.”

What the research says →

Creatine: what's new, and what holds up

We follow the latest research on creatine and listen to leading health podcasts, and we check what they claim. You'll get one email on Thursdays with what matters, and only when there's something new.

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