Creatine has quickly become one of the most talked-about supplements in wellness culture. Gym-goers swear by it. Women are increasingly being targeted in marketing campaigns. Even teens are now adding it to their routines.

You’ve probably heard the claims about creatine:

• Builds muscle
• Boosts energy
• Improves metabolism
• Enhances brain function

But what is creatine, and who actually benefits from it? And is it safe?

Let’s break it down.

What is Creatine? 

Creatine is a naturally occurring compound that helps your muscles produce energy. About 95% of the creatine in your body is stored in skeletal muscle, with the remaining 5% found in the brain and heart.

Creatine plays a key role in short bursts of high-intensity exercise—think heavy lifts, sprints, or explosive movements lasting up to about 10 seconds.

Your body can make creatine on its own from amino acids in the liver and kidneys. You also get creatine from animal-based foods like meat, poultry, and fish.

If you don’t eat animal proteins, your body can still synthesize creatine from plant-based amino acids, but your total stored levels may be lower compared to omnivores.

Reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC7246861/

Creatine Supplements Only Works If You’re Actually Strength Training

Here’s the part that often gets glossed over:

Creatine supplementation is not magic. It works when paired with progressive resistance training.

Research shows that taking creatine can:

• Improve muscle strength and power
• Enhance performance during short, intense exercise
• Increase water content in muscle cells (which can support growth)
• Support protein synthesis

But it works because your muscles are using more creatine during hard training. If you’re lifting weights at least 2 times per week and progressively increasing reps, weight, or intensity, you may see benefit.

If you’re not strength training consistently, creatine is unlikely to do much.

There is also no strong evidence supporting creatine for endurance sports like long-distance running or swimming.

Creatine, Aging & Perimenopause: Hype or Helpful?

As we age, preserving muscle mass becomes increasingly important—especially during perimenopause and menopause when muscle and bone loss accelerate.

Research shows that in older adults, creatine combined with resistance training can modestly improve muscle strength over about 12 weeks.

Key point: Resistance training is the primary driver. Creatine may enhance the effect, but it does not replace lifting weights.

What about cognition?

Some studies suggest potential cognitive benefits, but research is still emerging. Current evidence is not strong enough to recommend creatine solely for brain health.

If you’re not strength training, creatine alone will not protect your bones or prevent aging.

Why Are Creatine Health Claims Everywhere?

Creatine has strong research backing for strength performance, which makes it easy to market.

But what’s often missing in the messaging is:

• Adequate calories matter
• Protein intake matters
• Sleep matters
• Progressive overload matters
• Hydration matters

Before-and-after photos rarely isolate creatine as the only variable.

Supplements are easy to sell. They are a money maker. But remember, while sleep, consistency, and balanced nutrition are not as flashy, they are more powerful than supplements.

Creatine for Vegetarians and Vegans

Because creatine is naturally found in animal products, vegetarians and vegans typically have lower baseline muscle creatine stores.

Research suggests that when vegetarians supplement with creatine, they may experience a greater relative increase in muscle creatine levels compared to omnivores. In some studies, vegetarians showed comparable or even slightly greater performance improvements when supplementing.

References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7246861/
https://pubmed.ncbi.nlm.nih.gov/21424716/
https://pubmed.ncbi.nlm.nih.gov/12916907/

Important clarification:

• Vegans and vegetarians can still produce creatine internally from plant-based amino acids.
• A well-balanced plant-based diet can support muscle growth.
• Supplementation may be more beneficial for plant-based athletes who strength train regularly.

If you are plant-based and lifting consistently, creatine may be worth considering. If you are not strength training, the benefit is minimal, regardless of diet pattern.

Who Should Consider Taking Creatine?

First, ask yourself: Why do I want to take this supplement? (For example, is it to improve strength, is it because everyone else is taking, or is it to improve body image?)

Creatine may benefit:

• Individuals strength training 2 or more times per week
• Competitive athletes in power or sprint sports
• Vegetarians/vegans engaging in resistance training
• Older adults lifting weights to preserve muscle

Creatine is likely unnecessary if:

• You are not strength training
• You are a teen trying to “bulk up” based on social media trends
• You are looking for fat loss without resistance training
• Your overall diet, sleep, and recovery are inconsistent

Supplements add to your nutrition; they do not replace it.

Can Teens Take Creatine?

Creatine is considered safe for adult athletes. However, research on adolescents is limited.

Many teens are influenced by social media messaging that implies supplements are responsible for physiques or performance outcomes. Often, the true drivers are:

• Genetics
• Training volume
• Nutrition
• Time
• Sleep

Beyond physical considerations, there is also the mental impact. The belief that a supplement is necessary to achieve a certain body image can contribute to unhealthy expectations.

References:
https://pubmed.ncbi.nlm.nih.gov/39173400/

For teens, focusing on training fundamentals, adequate nutrition, and rest should always come first. Talk to your child’s doctor or dietitian before starting creatine or any other supplement.

Are Creatine Supplements Safe?

Creatine supplements are generally considered safe for healthy adults when used appropriately. The general recommendation is 3-5 mg per day; using more than this has no advantages and adds extra stress to the kidneys.

Possible side effects:

• Water retention
• Temporary weight gain
• Muscle cramping
• Nausea
• Diarrhea

In the United States, supplements are regulated for safety but not efficacy. This means products are not required to prove they work before being sold.

To improve safety, look for third-party testing seals such as:

• NSF
• USP
• ConsumerLab
• Informed Choice

These indicate independent verification of quality and label accuracy.

Bottom Line

Creatine is one of the most researched supplements for improving strength and power. But it only works in the context of progressive resistance training.

Creatine supplements are not a shortcut for fat loss, a replacement for sleep, or a solution for poor nutrition.

For vegetarians and vegans who strength train, supplementation may offer more noticeable benefits due to lower baseline stores.

For everyone else? Focus on lifting consistently, eating enough protein, sleeping well, and staying hydrated. Supplements can enhance a strong foundation, but they can’t build it for you.

Other Posts You Might Like

• How Much Protein Do Teens Need?
• How Much Protein Do Adults Really Need?
• Nutrition for High School and College Athletes
• Collagen Supplementation and Women’s Wellness: A Look at the Evidence

About the Author:

Sofia Vatnik is a senior, nutrition major at Syracuse University on the path to becoming a registered dietitian. Her interests and passions lie in helping people find joy in food while steering away from diet culture.

This article was edited and reviewed by Maria Adams, MS, MPH, RDN, LDN, a registered dietitian and Certified Intuitive Eating Counselor. Maria takes a weight-inclusive approach, helping individuals rediscover the joy of food, eat to feel their best, and heal from chronic dieting and disordered eating. She holds a Bachelor of Science Degree in Nutrition Science, a Master of Science in Nutrition Communication, and a Master of Public Health.