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In Brief
For years, creatine was viewed as a niche supplement for high-powered athletes—tucked into gym bags and scooped into protein shakes. Today, scientists are looking at the popular compound through a much broader lens as a potential tool to support muscle preservation, cognitive health and resilience across the lifespan.
“Creatine is among the most studied supplements in sports and nutrition science,” said Tracy Zaslow, MD, a primary care sports medicine physician at Cedars-Sinai Orthopaedics. “Emerging research suggests creatine monohydrate, the most commonly studied form, may help support physical function and overall health—not just for athletes but for everyone else, as well.”
What Is Creatine, and How Does It Work?
Creatine is a natural compound produced by the liver, kidneys and pancreas and stored primarily in the skeletal muscles. Creatine is also found in animal-based foods, such as meat, poultry and fish—a dietary source that is limited or absent for vegans and vegetarians.
“Creatine helps regenerate adenosine triphosphate, or ATP, the molecule muscle cells rely on during short bursts of intense activity,” said Zaslow. “That mechanism explains why taking creatine is associated with improvements in strength, power and muscle gains when paired with resistance training.”
What’s drawing increasing attention now is creatine’s role in the brain. Neurons, like muscle cells, have high energy demands. Research suggests creatine may help support mental performance during periods of stress, sleep deprivation and aging, when the brain’s energy supply is stretched thin.
There’s accumulating evidence that the combination of taking creatine and resistance training can help build a reserve that supports balance, mobility and long-term independence.
What Creatine Research Supports—and Where It Falls Short
Creatine is most often associated with athletes seeking performance gains, but it may also support otherwise healthy adults experiencing age-related muscle loss or cognitive changes.
“The research is still evolving and results are mixed, but there does seem to be a potential role for creatine outside of the gym,” said L.J. Amaral, a clinical research dietitian and PhD candidate at Cedars-Sinai. Among the findings gaining traction:
- Physical performance: Research shows creatine improves short bursts of high-intensity power. “Creatine may also indirectly boost muscle growth by allowing people to push themselves harder during a workout,” said Amaral. “Over time, that increased training capacity can translate to greater muscle gains.”
- Menopause support: As estrogen levels decline during perimenopause and menopause, the body stores and uses creatineless efficiently—and that could have far-reaching health implications. “Supplementing with creatine may help support muscle and bone health that’s impacted by lower estrogen,” said Zaslow. “But the strongest benefits happen when it’s paired with resistance training.”
- Muscle retention: Older adults naturally lose muscle mass with age, increasing the risk of falls and functional decline. “There’s accumulating evidence that the combination of taking creatine and resistance training can help build a reserve that supports balance, mobility and long-term independence,” Zaslow said.
- Executive function: Newer trials report modest but potentially meaningful improvements in memory, attention and reaction time, particularly among menopausal women, older adults and people under physiological stress.
Creatine is inexpensive and generally safe for healthy adults, and supplementation may support physical and cognitive functioning. But it’s not a silver bullet for aging, menopause and memory loss—or a substitute for good nutrition, quality sleep and consistent exercise.
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Is Creatine Safe?
Creatine monohydrate has one of the strongest safety profiles of any dietary supplement. Large reviews show no increased risk of kidney or liver damage when used at recommended doses in healthy adults. Supplementation may be especially beneficial for vegetarians and vegans, who tend to have lower baseline creatine stores due to their diet.
That said, creatine is not appropriate for everyone. People with kidney disease, those who are pregnant or breastfeeding, and individuals taking medications that affect kidney function should consult a physician before taking creatine.
And despite its popularity among student-athletes, most medical organizations—including the American Academy of Pediatrics—advise against creatine use in individuals under 18.
How to Use Creatine
Creatine is widely available, inexpensive and most often sold as a flavorless, grainy white powder meant to be mixed into water, juice or a smoothie. (Flavors such as orange, vanilla and strawberry are also available.)
Before supplementing, experts recommend taking stock of your goals—and your current habits. Are you eating enough protein? Getting sufficient sleep? Following a consistent exercise routine?
“If you’re taking creatine because it’s trendy or because you want to avoid the gym, you’re setting yourself up for failure,” Amaral said. “Supplements should complement, not replace, foundational health behaviors.”
Still interested in trying creatine? Take the following steps first:
- Talk with your healthcare provider. Your primary care doctor can help assess whether creatine is appropriate for you, flag potential contraindications and discuss other strategies to support strength or cognitive health.
- Choose quality products. Because the U.S. Food and Drug Administration does not regulate supplements like prescription medications, look for products tested by reputable third-party organizations such as NSF International or the U.S. Pharmacopeia.
- Dose appropriately. The clinically effective dose is typically 3-5 grams per day. “Loading doses—higher amounts taken over several days—are not necessary for most people,” Zaslow said.
“Most people don’t need creatine supplements for general health. The body makes enough to meet our functional needs,” said Amaral. “But if you want to give creatine a try, it has an excellent safety profile when used appropriately.”
Frequently Asked Questions
What does creatine actually do in the body?
Creatine helps cells quickly regenerate energy—especially during short bursts of physical or mental demand—and supports muscle performance and brain function.
Is creatine safe for long-term use?
For most healthy adults, creatine appears safe when used at recommended doses, but people with kidney disease or who take medications that affect the kidneys should consult a doctor first.
Can women take creatine, including during menopause?
Yes. Emerging research suggests creatine may help support muscle preservation and physical function in women, including during perimenopause and menopause, particularly when combined with strength training. Pregnant women and women who are breastfeeding should not take creatine.
Does creatine help with memory or brain health?
Some studies suggest creatine may support cognitive performance under stress and recovery from brain injury, but research is still evolving.
Is creatine helpful for vegetarians and vegans?
Yes. Creatine is found primarily in animal-based foods such as meat and fish, so vegetarians and vegans tend to have lower baseline creatine stores. Research suggests plant-based eaters may respond particularly well to taking creatine supplements.
What type of creatine should I take?
Creatine monohydrate is the most studied, effective and affordable form. Experts recommend choosing a product that has been third-party tested by organizations such as NSF International or the U.S. Pharmacopeia to ensure purity and quality.
Do I need to do a “loading phase”?
No. While some athletes use higher doses for a short period to saturate muscle stores quickly—known as “loading”—this is not necessary for most people and may cause stomach upset. A consistent daily dose of 3-5 grams is sufficient to see benefits over time.
