The Science of Creatine

There is decades of research on the efficacy and safety of creatine, and new studies being published nearly every day. Get up to speed on the basics here.

Backed by our scientific advisors

Dr. Abbie Smith-Ryan PhD, CSCS*D, FACSM
Dr. Darren Candow PhD, FISSN
Creatine 101

What is creatine?

Remember learning that mitochondria are the powerhouse of the cell? That’s where creatine comes in. It’s one of the most researched supplements out there, yet and still one of the most misunderstood. We’re here to help make sense of it all.

NH CH3 H2N OH N O

cre-a-tine [noun]

Creatine is a natural compound found in your muscles and brain that acts as a quick source of energy. At the cellular level, creatine boosts adenosine triphosphate (ATP)—the fuel for cellular function. The more creatine in your cells, the more strength and power you have during workouts, the better your focus and mental clarity, the quicker your muscle recovery.

Creatine Helps Your Cells Work Harder And Smarter.

When creatine helps your cells rapidly regenerate ATP, it makes the entire cellular energy cycle more efficient.
That supports stronger output, sustained performance, and improved recovery.

ATP
Energy Store
Energy is Spent
ADP
ATP becomes ADP
Creatine donates phosphate to ADP
ATP
ATP reforms quickly
Energy lasts longer
The Benefits

Proven by Decades of Research

Creatine is one of the most researched supplements in all of sports nutrition, with decades of studies supporting its safety, effectiveness, and performance benefits. From strength and power to recovery and cognitive support, the science is deep, and it consistently delivers.

Strength

Accelerated strength gains and muscle recovery.

Train harder. Recover faster.

Creatine increases phosphocreatine stores, boosting power, endurance, and fatigue resistance during high-intensity workouts.

It also supports faster recovery by helping repair muscle micro-tears—so you feel better tomorrow and get back to it sooner.

Percentage Gains During Weight Training With Creatine vs. Placebo

Placebo With Creatine

*Volek JS, Duncan ND, Mazzetti SA, et al. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.

Memory

Why creatine boosts your brain

Your brain, like your muscles, relies on energy to function at its best. Creatine helps fuel cognitive processes by increasing ATP production—the brain’s primary energy source.

Studies show that creatine supplementation can improve memory, focus, and mental clarity, especially during stress or fatigue. It also supports brain health over time, making it a powerful tool for both mental performance and long-term cognitive function.

Memory Improvement With Creatine

Placebo With Creatine
Memory Performance Score

*Rawson, E.S., Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40, 1349–1362 (2011)

Sleep

Supports enhanced cognitive function and neuroprotection.

Creatine isn’t just for muscles—it’s for your mind.

By fueling ATP production in the brain, creatine boosts memory, focus, and clarity, especially under stress or lack of sleep. Emerging research also points to long-term neuroprotective benefits.

Feel the difference now—and support your brain for the future.

Cognitive Performance Under Sleep Deprivation

Placebo With Creatine
Hours Post-Ingestion

*Rawson, E.S., Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40, 1349–1362 (2011)

What's Happening in Your Body?

As creatine builds up in the body, muscle and other energy-demanding tissues have more readily available fuel. Over time, this can show up as steadier energy, improved recovery between efforts, and better tolerance for both physical and mental demands – effects that become more noticeable as creatine stores reach saturation.

Week 1

Muscle creatine levels begin rising, increasing phosphocreatine availability to support faster ATP regeneration.

Week 2

Creatine stores continue to build, improving energy output and recovery during repeated efforts.

Week 3

Near-full saturation supports higher training capacity and more noticeable strength gains.

Week 4

Creatine levels stabilize, helping sustain consistent energy, performance, and recovery.

Timing

We recommend taking creatine at a consistent time. Many customers take it in the morning or before or after a workout.

Results

Benefits can be experienced in 2–3 weeks.

Loading

We do not suggest a loading phase.

COMMON CREATINE QUESTIONS

Answered by leading creatine researchers

Protocol

When to take creatine gummies + how many?

When to take creatine gummies + how many?

Taking creatine near exercise can be convenient, but taking it consistently every day matters more than choosing one exact time.

Dr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM Professor and expert in exercise physiology and women’s health
Health

Does creatine make you bloated?

Does creatine make you bloated?

Creatine generally does not cause the usual type of bloating. It draws water into muscle cells rather than leaving it beneath the skin.

Dr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM Professor and expert in exercise physiology and women’s health
Health

Can you take creatine while pregnant?

Can you take creatine while pregnant?

Pregnancy requires individualized medical guidance. Speak with an obstetric clinician before using creatine or any supplement while pregnant.

Dr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM Professor and expert in exercise physiology and women’s health

Here's what the latest creatine research
says:

Daily creatine supports memory — most measurably with age.

Prokopidis et al. 2022

A meta-analysis pooling data across healthy adults found that creatine supplementation improved memory performance, with the strongest effects in adults aged 66–76. As little as 5g a day was enough to move the needle.

Review Study

The same energy system fuels muscle and brain.

Gualano et al. 2016

A review of creatine's role in cellular energy metabolism. The phosphocreatine system rapidly regenerates ATP for high-demand tissues — muscle and brain alike — which is why cognitive benefits show up most clearly when energy demand is highest: sleep deprivation, mental fatigue, intense focus.

Review Study

Women start with 70–80% less creatine than men.

Smith-Ryan et al. 2021

A foundational review establishing that women have 70–80% lower endogenous creatine stores than men and tend to consume less of it through diet. The implication is straightforward: women may have more to gain from supplementation, particularly during life stages like postpartum and the menopause transition.

Review Study

Cognitive support is greatest when the brain is taxed.

Rawson and Venezia 2011

Cognitive tasks rely on creatine and phosphocreatine to keep brain energy steady, and supplementation can support cognitive processing. The most pronounced effects show up in people who are sleep-deprived or under stress — i.e., most of us, most weeks.

Review Study

Frequently asked questions

Creatine is an amino acid found mostly in your muscles and brain. Your body makes it naturally, and you also get it from eating meat. It's the most studied supplement in fitness, and research shows it can support strength, recovery, and mental sharpness.

The main benefits of creatine are increasing strength, building muscle, muscle recovery, and improved mental acuity.

Most active adults can benefit from creatine. The standard 3–5g a day supports strength, recovery, and everyday energy for anyone training or staying active. Women in particular tend to have lower natural creatine stores and get less of it through diet, so they often have the most to gain.

Creatine is one of the most thoroughly studied supplements available — 685 peer-reviewed human clinical trials and over 12,800 participants — and at recommended doses, side effects are rare. The most common concern, bloating, isn't really bloating: creatine pulls water into muscle cells, not the space around them. Current research shows no link between creatine and hair loss, and no impact on kidney function in healthy individuals.

You may experience the benefits of creatine supplementation within 2-3 weeks.

Anytime that fits your routine. The research is clear that consistency matters more than timing — what counts is taking it every day. Find a moment that sticks — with breakfast, post-workout, or before bed — and stay with it.