Among dozens of supplements on pharmacy shelves, only one carries this volume of research — and the result isn't quite what sellers promote.
Does it work?
Yes — with a condition. Creatine supplementation significantly improves muscle strength in the general population, but the studies that combined it with training are the ones that showed improvement, with creatine acting as a training amplifier rather than a standalone ergogenic aid[1]. Interventions lasting eight weeks or more produced significant improvement; shorter ones did not[1].
not instead of it
significant improvement
in the studies
What doses did the studies use?
The studied protocols used 20 grams daily for five days, or 3–5 grams daily for about thirty days — both of which maximise muscle creatine stores[2]. The studied form is creatine monohydrate — not the pricier "advanced" forms. These figures are reported from the scientific literature for educational purposes, not a personal prescription — so before starting any supplement, consult your doctor or pharmacist, especially if you have a health condition or take medication.
Safety
No significant adverse effects have been recorded with creatine supplementation, the most commonly reported being gastrointestinal upset and muscle cramps[1]. (Kidney concerns mirror those about protein — see the article — and people with kidney disease are an exception requiring medical supervision.)
The group that may benefit more than you'd think
Older adults. A systematic review and meta-analysis found that creatine plus resistance training improved lower-limb strength and lean tissue mass compared with training alone in the elderly[3], and another review found similar results in older women[4] — which relates directly to protecting muscle and bone (resistance · bones).
What creatine doesn't do
- It doesn't burn fat and doesn't slim you down.
- It doesn't build muscle without training — the single most important point.
- It doesn't compensate for inadequate protein or sleep.