The Truth About Creatine: Benefits, Myths and How to Take It

Popularity around creatine supplementation is growing, with expanding evidence beyond just athletic performance, and an increasing number of healthcare professionals advocating its day-to-day use.

But what actually is creatine? How does creatine work in the body? Is creatine only for athletes and those who exercise regularly? Is creatine even safe? What can creatine be used for? And how do we use it effectively?

We’ll be exploring some common questions about creatine, to help let you decide on if creatine is right for you.

What is creatine?

Creatine is a naturally occurring non-protein amino acid, produced by our bodies in organs including the liver, kidneys and brain, and can also be obtained in the diet, primarily from red meat and seafood.¹ Creatine is involved primarily in energy production, helping synthesise and recycle ATP.² Creatine may also have antioxidant properties via this same process.³

The average adult needs around 1-3g of creatine per day for normal function. Around half of this will be dietary intake, and the body makes the rest.⁴ However, factors including genetics, diet, age and activity levels can increase our body’s requirements for creatine, and there is growing evidence showing benefits of additional creatine supplementation.⁵

How might creatine support me?

Cognition & mental health – The majority of creatine that the body creates, or that we supplement, is converted and stored in our muscles as phosphocreatine, which is used as an on-demand energy source.⁶ Supplementing with creatine can increase our stores of phosphocreatine, which may improve the bioenergetics of our cells, having a neuroprotective effect.⁷ Creatine may also have an antioxidant effect within our mitochondria, further improving neuroprotection.⁸ Creatine supplementation has been shown to elevate brain creatine levels directly, and lead to improvements in mitochondrial activity and brain plasticity, making creatine potentially beneficial for learning and memory.⁹ Creatine supplementation may also increase neurotransmitter synthesis, increase ATP production in brain cells and have positive effects on synaptic efficacy.¹⁰

Physical/Athletic performance – Creatine is referred to, by the International Society of Sports Nutrition, as the single most effective performance enhancing supplement you can buy.¹¹ Creatine can increase lean muscle mass and strength.¹² This may, in part, be due improved ATP usage in the body, allowing for higher training volume, as well as increased levels of a muscle-specific IGF-1, driving cell proliferation and muscle hypertrophy.¹³ Creatine can also improve muscle strength too, as seen in athletes such as American football players,¹⁴ but also in those engaging in recreational resistance training.¹⁵

Blood sugar control – Creatine may improve blood glucose control by increasing insulin secretion from beta cells, as well as improve muscular water retention and even supporting the transport of glucose into our muscles and fat cells.¹⁶ Creatine has also been found to improve HBA1c and glycemic control, particularly when coupled with exercise.¹³

Women’s hormonal health – Fluctuating oestrogen levels, as seen during menstruation and menopause, may impact how easily the body can create and use creatine.^17,18 Due to lower average dietary intake, as well as potentially lower rates of creatine synthesis in the body, women may respond better to creatine than men on average.¹⁸ Concentration levels may also be impacted by lower levels of creatine in the brains of perimenopausal women.¹⁹ Creatine can help increase hydration within our cells, helping to balance water retention, reducing likelihood of water retention outside of the cell, often liked to bloating.¹⁸

Who may benefit from taking creatine?

Creatine for older adults – Brain creatine levels may decline with age, so supplementing with creatine monohydrate has been linked with improved cognition and memory, as found in a systematic review and meta-analysis of randomized controlled trails (RCT’s).²⁰ Another meta-analysis involving 721 older adults found creatine monohydrate increased lean muscle mass and strength, when paired with exercise.¹² Sit-to-stand performance also improves with creatine supplementation.²¹ Creatine monohydrate supplementation has been found to be an effective strategy to prevent and treat sarcopenia (age-related muscle loss),²² and is recommended by the Society of Sarcopenia, Cachexia and Wasting Disease.²³

Creatine for vegans & vegetarians – People who don’t eat meat have lower dietary creatine intake, resulting in often better responsiveness when supplementing.²⁴ Taking 20g of creatine monohydrate may improve cognition more in vegetarians than omnivores over a 5-day period.²⁵ Supplementing creatine may also help normalise elevated homocysteine levels in vegetarians, reducing risk of cardiovascular events like stroke.²⁶

Creatine for blood sugar - Creatine supplementation may improve insulin sensitivity in Type-2 diabetics thanks to its positive effects on the activity of type 4 glucose transporter (GLUT-4) protein.¹⁶

Creatine for women – A 24-week RCT found that creatine supplementation combined with resistance training improved lean mass and muscle function in older women.²⁷ Another trail lasting 12 months saw improved bone density in post-menopausal women with creatine supplementation and resistance training.²⁸ Insufficient dietary creatine intake was linked to an increased likelihood of irregular periods, pelvic inflammatory conditions, and surgical interventions including hysterectomy and oophorectomy.¹⁸

Creatine for low mood - A 2025 systematic review and meta-analysis found creatine supplementation improved depression symptoms scores, particularly when supplemented alongside standard treatment.²⁹ Creatine may also improve response to SSRIs in those with depression.³⁰

Common concerns and myths about creatine.

Does creatine cause water retention? There is no consistent data suggesting creatine supplementation will lead to water retention. Increases in water retention are generally restricted to muscle cells,³¹ and this intracellular water retention can even stimulate muscle protein synthesis, thus muscle mass.³²

Does creatine affect kidney function? Elevated creatinine levels can be a marker of compromised kidney function. However, raised creatinine levels as a result of creatine supplementation appears to be a harmless side effect of taking it, and simply a sign that your body is breaking down more creatine.³³

Does creatine cause hair loss? An old, non-repeated study in 2009 found a spike in DHT levels after taking creatine, theoretically increasing risk of hair loss.³⁴ This was an isolated finding, which other studies have not replicated, and hair shedding was not actually reported in this study. A more recent RCT concluded that creatine does not appear to contribute to hair loss.³⁵

Do you need to take a creatine loading dose? Many studies use loading phases, and there does appear to be some benefits when looking at the study examples on athletic performance and cognitive health. However, loading phases may simply act as a fast-track method to benefits seen with maintenance doses of 3-5g per day anyway.³³

Can you take creatine if you don’t exercise? Yes. There are numerous contexts in which creatine has been proven beneficial independently from exercise, including energy metabolism during menstrual cycle, restoring depleted creatine in those with low levels such as vegans, neuroprotection and cardiovascular and metabolic health.³⁶

Can teenagers use creatine? A 2026 systematic review assessing creatine monohydrate in adolescents observed no consistent short-term safety concerns within the study durations. However, there is limited long-term data so confidently confirm safety – particularly in younger adolescents.³⁷ Therefore, caution is advised when using creatine in teenagers.

Can creatine cause bloating? Some small studies have reported bloating in individuals taking creatine, particularly during a loading phase.³⁸ However, in the context of the wider research this is rare. For sensitive individuals, gentle introduction is advisable, along with adequate hydration, and ensuring the creatine is good quality.

What is the best form of creatine?

Creatine monohydrate is by far the most rigorously studied form of creatine, with a wide breadth of clinical research. It has the best safety profile and is also the cheapest form.³⁹

Alternative forms of creatine may claim superior absorption, digestion or fewer side effects, however there is insufficient scientific evidence supporting these claims. Absorption of creatine monohydrate is already close to 100%,⁴⁰ so that’s already hard to beat.

One of the most important factors to consider when selecting the best creatine is purity. There are many creatine products on the market which have potentially unsafe levels of contaminants and even heavy metals.⁴¹

Ensure you select a creatine that’s been certified as 99.9% pure (or above) by an independent, third-party.

Micronised creatine is a great feature to look out for. The micronised technology grinds the creatine a fine powder, allowing better mixing and less gritty feeling in the mouth after drinking.

How to take creatine.

There are two common ways to take creatine:

1. 20g of creatine monohydrate for 5-7 days, known as a ‘loading’ phase. Then 3-5g/day going forward.
   Muscle saturation of creatine is achieved in these first 5-7 days.
2. Begin with 5g/day and stay there.
   Muscle saturation of creatine is seen after around 28 days using this method.

Taking creatine after exercise may have some benefit, however this is unlikely to significantly affect efficacy.⁴²

The clinical research done on creatine monohydrate for exercise, cognition, women’s health, glucose metabolism and mental health, make it a great supplement to incorporate for many individuals. But if you still have questions or need more guidance, contact call BioCare Clinical Nutrition team on +44 121 433 8702, or email clinicalnutrition@biocare.co.uk.

---

Bibliography

1. Wyss M, Kaddurah-Daouk R, Hoffmann- F, Roche L. Creatine and Creatinine Metabolism. https://doi.org/101152/physrev20008031107. 2000;80(3):1107-1213. doi:10.1152/PHYSREV.2000.80.3.1107
2. Bredahl EC, Eckerson JM, Tracy SM, McDonald TL, Drescher KM. The Role of Creatine in the Development and Activation of Immune Responses. Nutrients. 2021;13(3):751. doi:10.3390/NU13030751
3. Rahimi R. Creatine supplementation decreases oxidative DNA damage and lipid peroxidation induced by a single bout of resistance exercise. J Strength Cond Res. 2011;25(12):3448-3455. doi:10.1519/JSC.0B013E3182162F2B
4. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14(1):18. doi:10.1186/S12970-017-0173-Z
5. Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. doi:10.3390/NU13020447
6. Gutiérrez-Hellín J, Del Coso J, Franco-Andrés A, et al. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients. 2024;17(1):95. doi:10.3390/NU17010095
7. Adhihetty PJ, Beal MF. Creatine and Its Potential Therapeutic Value for Targeting Cellular Energy Impairment in Neurodegenerative Diseases. Neuromolecular Med. 2008;10(4):275. doi:10.1007/S12017-008-8053-Y
8. Andres RH, Ducray AD, Schlattner U, Wallimann T, Widmer HR. Functions and effects of creatine in the central nervous system. Brain Res Bull. 2008;76(4):329-343. doi:10.1016/j.brainresbull.2008.02.035
9. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2022;81(4):416. doi:10.1093/NUTRIT/NUAC064
10. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. doi:10.3389/FNUT.2024.1424972/TEXT
11. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. doi:10.1186/1550-2783-4-6
12. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213. doi:10.2147/OAJSM.S123529
13. Zanou N, Gailly P. Skeletal muscle hypertrophy and regeneration: interplay between the myogenic regulatory factors (MRFs) and insulin-like growth factors (IGFs) pathways. Cell Mol Life Sci. 2013;70(21):4117. doi:10.1007/S00018-013-1330-4
14. Bemben MG, Bemben DA, Loftiss DD, Knehans AW. Creatine supplementation during resistance training in college football athletes. Med Sci Sports Exerc. 2001;33(10):1667-1673. Accessed April 17, 2026. http://www.acsm-msse.org
15. Cribb PJ, Williams AD, Hayes, Alan. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Medicine and Science in Sport and Exercise. 2007;(11):39. Accessed April 17, 2026. http://www.ms-se.com/pt/re/msse/home.htm;jsessionid=LklTQ2lhrLZGR6L5v0xG2PkpGvhdn2gxl8vKT2j
16. Solis MY, Artioli GG, Gualano B. Potential of Creatine in Glucose Management and Diabetes. Nutrients. 2021;13(2):570. doi:10.3390/NU13020570
17. Ellery SJ, Walker DW, Dickinson H. Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids 2016 48:8. 2016;48(8):1807-1817. doi:10.1007/S00726-016-2199-Y
18. Smith-Ryan AE, DelBiondo GM, Brown AF, Kleiner SM, Tran NT, Ellery SJ. Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause. J Int Soc Sports Nutr. 2025;22(1):2502094. doi:10.1080/15502783.2025.2502094
19. Ostojic SM, Ostojic J. Brain creatine, estradiol and neurocognitive complaints in perimenopausal women: an exploratory cross-sectional study. Neurosci Lett. 2026;880. doi:10.1016/j.neulet.2026.138616
20. Sandkühler JF, Kersting X, Faust A, et al. The effects of creatine supplementation on cognitive performance—a randomised controlled study. BMC Medicine 2023 21:1. 2023;21(1):440-. doi:10.1186/S12916-023-03146-5
21. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019;8(4):488. doi:10.3390/JCM8040488
22. Bonilla DA, Stout JR, Candow DG, et al. The power of creatine plus resistance training for healthy aging: enhancing physical vitality and cognitive function. Front Physiol. 2024;15:1496544. doi:10.3389/FPHYS.2024.1496544
23. Morley JE, Argiles JM, Evans WJ, et al. Nutritional Recommendations for the Management of Sarcopenia. J Am Med Dir Assoc. 2010;11(6):391. doi:10.1016/J.JAMDA.2010.04.014
24. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of Creatine and Weight Training on Muscle Creatine and Performance in Vegetarians. Med Sci Sports Exerc. 2003;35(11):1946-1955. doi:10.1249/01.MSS.0000093614.17517.79
25. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011;105(7):1100-1105. doi:10.1017/S0007114510004733
26. Van Bavel D, de Moraes R, Tibirica E. Effects of dietary supplementation with creatine on homocysteinemia and systemic microvascular endothelial function in individuals adhering to vegan diets. Fundam Clin Pharmacol. 2019;33(4):428-440. doi:10.1111/FCP.12442;PAGEGROUP:STRING:PUBLICATION
27. Gualano B, Macedo AR, Alves CRR, et al. Creatine supplementation and resistance training in vulnerable older women: A randomized double-blind placebo-controlled clinical trial. Exp Gerontol. 2014;53:7-15. doi:10.1016/j.exger.2014.02.003
28. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc. 2015;47(8):1587-1595. doi:10.1249/MSS.0000000000000571
29. Eckert I, Lima J, Dariva AA. Creatine supplementation for treating symptoms of depression: a systematic review and meta-analysis. British Journal of Nutrition. 2025;134(11):947-959. doi:10.1017/S0007114525105588
30. Lyoo IK, Yoon S, Kim TS, et al. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. American Journal of Psychiatry. 2012;169(9):937-945. doi:10.1176/APPI.AJP.2012.12010009;ISSUE:ISSUE:DOI
31. Ribeiro AS, Avelar A, Kassiano W, et al. Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men. Int J Sport Nutr Exerc Metab. 2020;30(6):405-411. doi:10.1123/IJSNEM.2020-0080
32. Safdar A, Yardley NJ, Snow R, Melov S, Tarnopolsky MA. Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. Physiol Genomics. 2008;32(2):219-228. doi:10.1152/PHYSIOLGENOMICS.00157.2007
33. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/S12970-021-00412-W
34. Van Der Merwe J, Brooks NE, Myburgh KH. Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players. Clinical Journal of Sport Medicine. 2009;19(5):399-404. doi:10.1097/JSM.0B013E3181B8B52F
35. Lak M, Forbes SC, Ashtary-Larky D, et al. Does creatine cause hair loss? A 12-week randomized controlled trial. J Int Soc Sports Nutr. 2025;22(Suppl 1):2495229. doi:10.1080/15502783.2025.2495229
36. Gutiérrez-Hellín J, Del Coso J, Franco-Andrés A, et al. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients. 2024;17(1):95. doi:10.3390/NU17010095
37. Rubinchuk A, Dulkoski Z, Persaud NA, Wallen M. Evaluating the Safety of Creatine Monohydrate in Adolescents: A Systematic Review of Renal, Hepatic, and Cardiometabolic Outcomes. Cureus. 2026;18(4):e106808. doi:10.7759/CUREUS.106808
38. Wagner JC, Faulkner M, Faulkner W, Mullins F, Wagner J. Gastrointestinal and Fluid Retention Symptoms Associated with Creatine Monohydrate With and Without Loading Dose Over 28 Days of Supplementation. medRxiv. Published online October 13, 2025:2025.10.07.25337280. doi:10.1101/2025.10.07.25337280
39. Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670. doi:10.1519/JSC.0000000000003873
40. Jäger R, Harris RC, Purpura M, Francaux M. Comparison of new forms of creatine in raising plasma creatine levels. J Int Soc Sports Nutr. 2007;4:17. doi:10.1186/1550-2783-4-17
41. Moret S, Prevarin A, Tubaro F. Levels of creatine, organic contaminants and heavy metals in creatine dietary supplements. Food Chem. 2011;126(3):1232-1238. doi:10.1016/J.FOODCHEM.2010.12.028
42. Ribeiro F, Longobardi I, Perim P, et al. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients. 2021;13(8):2844. doi:10.3390/NU13082844

---

Key points summary:

• Creatine monohydrate helps recycle ATP, supporting muscle energy, strength, exercise performance and recovery, while also showing growing relevance for cognitive health.
• Daily creatine needs are influenced by diet, age, genetics and activity, which may explain why women, older adults, vegetarians and vegans can respond particularly well.
• Research suggests creatine may support lean muscle mass, training output, memory, low mood and blood sugar balance, making it relevant beyond sport alone.
• Common creatine questions include dosage, loading phases, water retention, bloating, kidney function and hair loss, with evidence helping to challenge common myths.
• Micronised creatine monohydrate is the best-studied form, valued for purity, easy mixing and flexible use at 3 to 5g daily, with or without a loading phase.