December 2026
If you’re physically active and spend any time on social media, chances are you’ve heard about creatine — along with claims that it will help you get stronger, faster. Here’s what the research says.
What is creatine?
Creatine is a natural compound stored in your muscles. It helps give muscle cells the energy they need for quick, powerful movements, like lifting a heavy weight, sprinting, or jumping.
According to the International Society of Sports Nutrition’s (ISSN), creatine supplementation not only helps improve exercise and athletic performance, it also helps enhance recovery and reduce the risk of injury.
Who can benefit from taking creatine?
Creatine is most useful for adults doing weightlifting, high-intensity sports (like soccer and basketball), or activities requiring repeated short bursts of power (like sprinting or jumping).
Should teens take creatine?
The American Academy of Pediatrics (AAP) says that people under the age of 18 should steer clear of creatine and other sports-enhancing supplements. There’s no long-term data on creatine’s safety in growing children, and the AAP finds no evidence that creatine is beneficial to young athletes.
How much creatine should you take?
For adults who choose to supplement with creatine, a typical dose is roughly 3-5 grams per day, according to the ISSN.
What kind of creatine should you take?
Creatine monohydrate is the most extensively researched form of creatine. According to the ISSN, creatine monohydrate has one of the strongest safety and efficacy track records of any sports supplement.
