Creatine Supplements Are Everywhere. Do I need them? (2026)

Creatine monohydrate is usually sold as a tasteless, white powder that you can mix into water or shakes. According to Amati, the usual dose is three to five grams per day. Some athletes may “load” with higher doses, but studies show that this does not provide long-term benefits and can put unnecessary stress on the kidneys.

Muscle Growth and Exercise Performance

Creatine is especially useful for activities that require short, intense effort: running, weightlifting, and high-intensity interval training, to name a few. It is less suited to endurance sports such as marathons. Some evidence suggests that creatine also increases muscle glycogen storage, which can aid in recovery and fueling between sessions.

Creatine does not directly build muscle, but combined with adequate resistance training, it can help maintain muscle strength and lean body mass. It is especially important when you are recovering from an injury, or as you get older, when sarcopenia (age-related muscle loss) becomes dangerous, as it activates special cells known as satellite cells. Zimmerman points out that women, especially during menopause and menopause, can see health benefits. “As women age—starting in their forties—we lose 1 to 2 percent of body weight per year, and that can affect bone health later in life,” Zimmermann said. “Creatine [supplements] support maintaining and building lean muscle. “

Zimmermann adds, “Women tend to have lower muscle mass than men, naturally, so I think women may respond better to supplementation, because they’re in the early stages.”

Creatine and Brain Health

Although the effects of creatine supplementation on athletic performance are well documented, its effects on cognitive performance are still emerging. Early findings are promising. Research suggests that it may reduce mental fatigue, especially during conditions of high stress, such as poor sleep or exhaustive exercise. It may also improve certain aspects of memory, especially in groups with low baseline creatine levels, such as vegetarians and the elderly.

Some preliminary research even suggests that it may help with symptoms of depression by supporting brain power and increasing the production of feel-good neurotransmitters such as dopamine and serotonin. That’s especially important for women going through perimenopause and menopause, Zimmerman said. “Estrogen changes affect brain health, our emotions, brain fog, and ability to think clearly.”

Is Creatine Safe?

For most healthy adults, creatine is a safe and well-tolerated supplement for months or years of use. Short-term and long-term clinical trials found no significant health risks. The main side effects are minor: weight gain due to temporary water retention in the first week of supplementation, bloating, and moderate abdominal discomfort, usually from large doses.

However, there are a few things to keep in mind:

Our Favorite Creatine Supplements

Very Good Overall

Thorne offers a colorless, odorless, and, most importantly, tasteless powder that dissolves into protein shakes, smoothies, or just water. Although they offer flavors like strawberry and pineapple-orange, I always choose the unflavored version when it’s available, so I don’t eat unnecessary additives. Each small scoop delivers a solid five grams of creatine. Thorne also sells stick-pack single meals for easy portability.

Thorne is one of the health products that I trust the most because all of its nutritional ingredients are tested for four rounds. First, they test raw materials for impurities. During the manufacturing process, they check supplement bottles and labels for defects. They check the finished products for cleanliness and strength, ensuring that no microbiological contamination has occurred. Finally, they perform a stability test to verify its label claims until the expiration date.

Very Good Value

Nutricost

Creatine Monohydrate Powder

This creatine powder is tasteless, odorless, and comes with a handy 5-gram scoop that allows you to easily measure how much to add to your drink. It’s easy to store, gives you about 100 grams in 5 grams, and comes in a nondescript bottle that won’t make you feel like you’re a fitness enthusiast. I’ve enjoyed it in coffee, tea, and plain water, though I’d recommend sticking to only 5 grams per drink; It can get a little chalky if you try to make more than 8 oz of water. – Parker Hall

Great Flavors

Sticking to a daily regimen of any kind is difficult for me, but this creatine is so delicious that I look forward to taking it every day. I tried the pink lemonade flavor, which is tart and sweet. There are other fruit flavors available, such as Peach and Strawberry Açai, as well as a less fancy version. Each serving contains 5 grams of creatine, and one gram each of collagen and BCAAs. I’m not particularly interested in collagen since the science around it is thin, but BCAAs can help build muscle and relieve muscle pain.

While Peach Perfect is advertised for building your booty, creatine can help build muscle all over. I definitely noticed a difference when I was lifting weights during the week when I ran out of this powder (before I stopped my Amazon subscription). The supplement dissolves quickly and has a pleasant, non-gritty texture. I even mixed it into my daily dose of vegetables. The supplement is third-party tested by Eurofins to test for pesticides, heavy metals, and other contaminants. -Louryn Strampe

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