Creatine is a widely studied sports nutrition supplement. For adults who train regularly, research supports its role in short, high-intensity exercise and strength training. To understand its benefits, however, it is also important to know what the studies measured and where the evidence has limits.
How does creatine help the body supply energy?
Creatine is a substance the body produces naturally. It is also found in meat and fish, and most of the body's creatine is stored in skeletal muscle.
Phosphocreatine in the muscles helps regenerate ATP quickly—the energy source muscles use directly when they contract. Supplementing with creatine can increase muscle creatine stores and support the energy demands of short, high-intensity activities. The most extensively studied form is creatine monohydrate. ISSN position stand
Benefit 1: supporting repeated high-intensity exercise
During multiple sets of weight training or repeated short sprints, muscles need to replenish energy quickly. Creatine can improve performance in these activities, helping some users complete more training volume across consecutive sets.
This evidence applies mainly to short, high-intensity activities involving repeated efforts. It does not mean that every sport or every user will see the same improvement. ISSN position stand
Benefit 2: improving strength gains when combined with resistance training
A 2024 systematic review and meta-analysis published in Nutrients combined 23 studies to evaluate the effects of creatine on strength-training outcomes in adults under 50.
Overall, the results showed greater improvements in upper- and lower-body strength with creatine plus resistance training than with a placebo plus resistance training.
Most participants were men, and there were fewer studies in women. The overall findings are useful, but they should not be treated as a prediction of an individual's improvement or a guarantee of results. Muscle strength meta-analysis
Benefit 3: potentially improving muscle-building outcomes alongside training
Another 2024 meta-analysis combined 12 studies. Among adults under 50, creatine plus resistance training increased lean body mass by an average of approximately 1.14 kg more than resistance training alone. Body composition meta-analysis
However, lean body mass includes water and other non-fat components. This figure does not mean that participants gained 1.14 kg of pure muscle.
A separate 2023 meta-analysis examined studies that measured muscle size directly using imaging methods such as ultrasound. The results tended to support a small additional muscle-building effect from creatine, but the overall estimate remained uncertain and the credible interval included no effect. Muscle hypertrophy meta-analysis
A reasonable expectation for someone who trains is that creatine may provide some additional support for consistent training. Results still need to be built gradually through that training.
What does weight gain after starting creatine mean?
Some people experience an increase in body weight early in creatine supplementation, particularly when using a higher-dose loading approach. This can be due to an increase in body water, including water inside muscle cells.
This change alone does not establish that body fat has increased, and it should not all be counted as newly gained muscle. When tracking progress, it can help to record training loads, repetitions and changes in your body over time. Scientific review of common questions about creatine
How is creatine usually taken? Is a loading phase necessary?
For generally healthy adults, a common approach is 3–5 g of creatine monohydrate every day, including rest days. This approach is commonly used in research and sports nutrition practice, although individual needs may differ. Scientific review of common questions about creatine
A loading phase is not essential. A human study by Hultman and colleagues found that taking 3 g daily for 28 days also gradually increased muscle creatine stores. A short period of higher-dose loading mainly raises those stores more quickly. Human creatine supplementation study
When choosing a product, check how much creatine it provides per serving. The product's total weight or number of chews should not be treated as the number of grams of creatine. If you would like to try creatine monohydrate in a hard candy format in Hong Kong, explore our Creatine Chews range and use the amount stated per chew on the packaging to calculate your daily serving.
Is creatine safe? Does it affect the kidneys?
For healthy adults, the available research generally supports the kidney safety of creatine at commonly used doses. This does not mean that it is suitable for everyone.
A 2025 systematic review and meta-analysis published in BMC Nephrology found that creatine supplementation may cause a small increase in blood creatinine, but did not find a significant change in glomerular filtration rate (GFR). The authors also noted that most included studies were short to medium term, with more limited data beyond one year. Kidney function meta-analysis
If you need a blood test, tell your healthcare professional that you are taking creatine so they can interpret the results alongside other indicators. Do not assume on your own that an abnormal result is caused by the supplement.
Some people may also experience gastrointestinal discomfort, particularly when taking a larger dose at once. Scientific review of common questions about creatine
If you have kidney disease, take medication, are pregnant or breastfeeding, or are under 18, speak to a doctor or registered dietitian first to find out whether creatine is suitable for you.
This article provides general nutrition education and does not replace individual medical advice. The research discussed concerns creatine and creatine monohydrate; it is not clinical evidence of the effects of individual VOW products.
Related reading
- Creatine for women: understanding strength, body weight and the research
- How much protein do you need to build muscle?
References
- Kreider RB, et al. (2017). International Society of Sports Nutrition position stand. DOI
- Wang Z, et al. (2024). Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains. DOI
- Desai I, et al. (2024). Body composition meta-analysis. DOI
- Burke R, et al. (2023). Muscle hypertrophy meta-analysis. DOI
- Antonio J, et al. (2021). Common questions about creatine. DOI
- Hultman E, et al. (1996). Muscle creatine loading in men. DOI
- Naeini EK, et al. (2025). Creatine supplementation and kidney function. DOI