Is Creatine Worth the Hype? Benefits, Tips, & Science

It’s no secret that creatine is having a major moment. I can’t make it through an FYP scroll without someone touting the benefits of the buzzy supplement. But while the creatine buzz may be relatively new, the supplement has been around forever. The good news is it’s one of the safest, and most studied supplements on the market.

But that doesn’t mean you should take it or that every creatine supplement is right for you. There’s no shortage of creatine supplements out there these days — from powders to gummies to pills. It’s a lot to navigate. So we put the supplement to the test and asked the experts to weigh in on the legit benefits.

Experts Featured in This Article:

Umo Callins, sports dietitian and fitness coach with Well Rooted Health and Nutrition in Oklahoma City, Oklahoma.

What Is Creatine?

“Creatine is a natural chemical found in the body. It is also found in animal-based foods such as meat and fish,” says Umo Callins, RD, Sports Dietitian and Fitness coach with Well Rooted Health and Nutrition based in Oklahoma City. Your body makes about 1 gram of it per day. But because of its ability to boost muscle and exercise performance, many people (gym bros, included) supplement with it.

Creatine is not a magic bullet supplement for boosting muscle gains (i.e. just taking creatine won’t help you gain muscle). The way creatine works is by giving your body an energy boost to help you push through a tough workout. So, creatine can help you gain muscle because of the boost you get to workout longer, harder, or stronger than you may be able to do without it, per the Mayo Clinic. It may also help speed up muscle recovery after a workout, per the Cleveland Clinic.

Creatine has also been shown to boost brain health and cognitive function (especially when you’re sleep deprived). It’s been studied to help treat depression too, although more research is needed on that front. In other words, the potential benefits sound great. But not every supplement works the same for every one. Here’s what happened when I tried it for a month.

My Experience Taking Creatine

I tried creatine every day for a month in June, using 5g of creatine monohydrate powder (the form of creatine most studied) in my morning oatmeal or smoothie. I first tried adding it to my coffee, and it made it taste bitter (I don’t recommend it!). Some research shows that taking creatine with protein and carbs helps with its effectiveness — so adding it to a meal may have been better idea.

That said, I personally didn’t notice a dramatic difference in my workout performance or how I felt. But I will say that I was way more active in June than I normally am, and it wouldn’t be totally out of the question to say that the creatine helped me power through some tough workouts. On the days I took creatine before a workout, I noticed that my stamina improved during cardio workouts. And during a strength-focused workout, I moved up in weight and found it easier to complete reps I thought I’d struggle with. Other pluses: I didn’t experience any of the rumored side effects that some people associate with creatine, like bloating, digestive upset, or water retention and weight gain.

How Do You Know If Creatine Is Right for You?

Creatine is generally considered a safe supplement, especially if you’re taking creatine monohydrate. “Creatine and its health and performance benefits have been studied for several decades,” says Callins. “Creatine and specifically creatine monohydrate is widely researched and considered to be extremely safe to take with no reported adverse side effects.”

Creatine monohydrate is the type of creatine most commonly found in creatine powder supplements, but it’s also found in some creatine gummies and other products containing creatine. Other common forms of creatine include creatine HCL and micronized creatine. Creatine HCL is said to dissolve better than monohydrate, and absorb differently in the body (and may help people who experience side effects with creatine monohydrate). That said, it’s not as well-researched as creatine monohydrate. Micronized creatine is a form of creatine that’s broken down into smaller particles. Depending on the supplement, micronized creatine can be made from creatine monohydrate (but check the label for the word “monohydrate”).

It’s also worth noting that just like any supplement, it’s a good idea to check with your doctor before you begin taking it, especially if you have any health issues or concerns. “For those who have kidney, liver, or other pre-existing health conditions, are pregnant or breast feeding, and children, it’s recommended to speak with your healthcare provider prior to supplementation,” says Callins.

Also, you may want to skip the creatine gummies altogether. Callins says they typically don’t have the full recommended effective dose of creatine monohydrate in them (5 grams).

My Final Verdict

Although not a magic bullet for gaining muscle, creatine is one of the most tried-and-true supplements supplements for boosting fitness performance (in terms of how long it’s been around and how widely it’s been studied). Even though I did not notice a dramatic effect with it, I think I’d need to test it for a longer time period to see the effects.

If you’re interested in trying it for a boost at the gym (or for your brain) check with your doc first, even though its generally safe for most people. And keep in mind, creatine monohydrate is the most studied and effective form of creatine, according to Callins and the pros. While other forms of creatine may be out there with various claims, if you want to stick with what’s been studied the most — creatine monohydrate is your best bet.

Mercey Livingston is a writer and editor with eight-plus years of experience covering fitness, health, and nutrition for media outlets and brands including Well+Good, Shape, and Women’s Health. She was the fitness editor at Peloton and held editorial roles at Equinox, Shape, and Well+Good. Mercey is a NASM-certified personal trainer and women’s fitness specialist. She’s also a certified holistic health coach through the Institute For Integrative Nutrition, with an additional certification in hormone health.