The answer so far
Creatine helps muscles produce energy during short, intense efforts. Creatine monohydrate can improve strength and power in repeated high-intensity activity, according to a US National Institutes of Health (NIH) consumer summary. It appears to offer little benefit for endurance exercise. It can also increase body water and sometimes cause digestive symptoms.1
On this page
What it is
The body makes creatine, and foods such as meat and fish provide some. Creatine is stored in muscle, where it helps produce energy quickly. Supplements increase the amount available to muscle. That helps explain why creatine can support repeated, very intense efforts, but it does not mean every form or amount has the same evidence. See how to store creatine and mixed drinks.1
What trials support
The strongest sports evidence is for repeated short bursts of intense activity and training results such as strength or power. Benefits vary between people and activities. Evidence for endurance events is much weaker.
Many studies use creatine monohydrate, the most studied form. Claims that newer forms are better need their own evidence. For a different question, see creatine and brain function.1
Can creatine help without a workout programme?
A 2026 US study followed 73 adults aged 45–65 who were not regularly active. They chose whether to join an exercise and diet programme, then were assigned creatine monohydrate or placebo. Of the 73 people, 64 completed 12 weeks.
Among those who did not join the programme, researchers reported a greater increase in lean tissue with creatine. But lean tissue measurements include water, so the result does not show how much new muscle protein was built. The groups without the programme were small. People also chose whether to exercise, so comparisons between the exercise and no-exercise groups can be misleading. The study does not show that creatine replaces physical activity or predict long-term effects.
A foundation funded the study. A creatine manufacturer supplied products and funded laboratory tests, and one author disclosed an advisory role with the company.2
Safety and uncertainty
An early increase on the scales can reflect water retention. Digestive symptoms, stiffness or cramps are reported less often.
The NIH Office of Dietary Supplements describes short-term use as safe for healthy adults and says use over several years appears safe. That is not a guarantee for every health condition, product or combination. This page does not prescribe a regimen. For kidney tests and limits in the evidence, see is creatine safe?. For a separate question, see creatine and hair loss.1
Further reading
Trusted external resources selected to help explain this page. They open in a new tab.
- NIH ODS: Exercise and athletic performance supplements ↗
- Creatine with and without an exercise and diet intervention ↗Small groups; participants selected exercise status, and lean tissue estimates include water.
Sources, kept close.
Selected supporting sources; this is not a complete literature review.
- Dietary Supplements for Exercise and Athletic Performance — ConsumerNIH Office of Dietary Supplements · Official consumer fact sheet
- Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adultsJournal of the International Society of Sports Nutrition · 2026 randomized placebo-controlled supplement trial, United States