Creatine Supplements: Hype, Hope, or Helpful?
What the Science Really Says About Muscles, Brain, and Safety
Note: This post distills key takeaways from a recent Science Vs episode on creatine (which we recommend as a great listen), then layers in clinical context and additional peer‑reviewed sources.
Quick Takeaway
Creatine is one of the safest, most studied supplements for fitness.
Muscle: It helps recycle cellular energy (ATP), letting you squeeze out a few extra reps. Gains are modest but real.
Brain: Oral creatine may help when the brain is under stress (sleep deprivation, depression, aging), while effects in healthy, well‑rested adults are mixed.
Dose: 3–5 g/day of creatine monohydrate is the sweet spot. Higher daily doses don’t add benefit once you’re saturated.
Intranasal creatine: Experimental only; intriguing early data but not consumer‑available.
1) What Is Creatine & How Does It Work?
Creatine isn’t a steroid. It’s a compound your body makes from amino acids, and you also get it from foods like meat and fish. In muscle, creatine supports rapid ATP regeneration via the phosphocreatine system, which helps during short, intense efforts [1–2]. Creatine also pulls water into muscle cells, which can make muscles look fuller (a real effect sometimes mistaken for pure muscle gain) [3].
2) Does Creatine Build Muscle?
Yes—modestly. Creatine raises intramuscular phosphocreatine, speeds ATP resynthesis, and improves performance in brief, high‑intensity work; over time, that can mean a few extra reps per set and small but consistent strength/lean‑mass gains when paired with resistance training [2,4].
Older adults: Helpful alongside resistance training for combating age‑related muscle loss [7].
Non‑responders: About 20–30% see little effect, often those with higher baseline creatine stores [5–6].
3) Creatine & the Brain: What’s Real?
Sleep deprivation: A 2024 randomized, double‑blind crossover trial (~0.35 g/kg single dose) showed faster processing speed and better short‑term memory overnight, with MR spectroscopy indicating brain creatine utilization [9].
Healthy, rested adults: Larger studies and meta‑analyses show mixed or small effects overall [8].
Where it looks most promising: “Energy‑stressed” brains—sleep deprivation, older age, and some clinical states (e.g., depression, recovery contexts)—appear more likely to benefit than young, well‑rested adults [8–10].
Intranasal creatine (nasal spray): Oral dosing doesn’t always raise brain creatine reliably; animal work suggests intranasal delivery can boost brain levels and cognition, and first‑in‑human safety trials are underway [10–12]. Most animal findings don’t translate directly to humans, so consider this early‑stage and not clinically available.
4) Dosing, Loading, and the High‑Dose Question
Best daily dose: 3–5 g/day creatine monohydrate (no cycling required) [2,14].
Loading (20–25 g/day for ~5–7 days): Fills stores faster but not necessary; steady daily dosing reaches saturation over time [14].
Higher daily doses: After saturation, extra creatine confers no added muscle/strength benefit and is largely excreted in urine [15].
Brain dosing nuance: Raising brain creatine seems harder than muscle; some reviews suggest larger short‑term doses may be needed to detect changes, but practical cognitive gains remain inconsistent in healthy adults [10].
5) Safety & Side Effects
Creatine is well‑studied and generally safe for healthy adults, including long‑term use and, in clinical contexts, relatively high intakes [2,13,16].
Common, mild effects: water retention/1–2 kg scale weight and occasional GI upset (often minimized by splitting doses and taking with meals) [3,14].
Caution: People with pre‑existing kidney disease should avoid creatine or only use it under medical supervision [16].
Bottom Line
Creatine isn’t magic—but it’s legit. Expect small, cumulative training benefits and possible cognitive support when the brain is under stress. Stick with 3–5 g/day creatine monohydrate, skip megadoses, and remember that “more” isn’t “better.” Intranasal creatine is a fascinating research avenue, but for now, oral creatine remains the practical, evidence‑based option.
References
Wyss M, Kaddurah‑Daouk R. Creatine and creatinine metabolism. Physiol Rev. 2000;80(3):1107‑1213.
Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18.
Powers ME, et al. Creatine supplementation increases total body water without altering fluid distribution. Med Sci Sports Exerc. 2003;35(5):897‑902.
Wax B, et al. Creatine for exercise & sports performance: timing, tolerance & alternatives. Nutrients. 2021;13(6):1915.
Syrotuik DG, Bell GJ. Responders vs non‑responders to creatine loading. J Strength Cond Res. 2004;18(3):610‑617.
Cooper R, et al. Creatine supplementation with specific view to exercise/sport. Amino Acids. 2012;43(6):1339‑1356.
Burke R, et al. Creatine + resistance training in older adults: systematic review & meta‑analysis. Nutrients. 2023;15(9):2116.
Xu C, et al. Effects of creatine supplementation on cognitive function in healthy adults: systematic review & meta‑analysis. Front Nutr. 2024;11:1424972.
Gordji‑Nejad A, et al. Creatine supplementation alleviates sleep‑deprivation‑induced cognitive decline: randomized, double‑blind, crossover trial. Sci Rep. 2024;14:3560.
Candow DG, et al. Does one dose of creatine fit all? Brain and muscle considerations. Phys Act Nutr. 2024;28(2):25‑36.
ClinicalTrials.gov. Intranasal dodecyl creatine ester (CBT101): first‑in‑human safety study. NCT07050316.
Disdier C, et al. Intranasal dodecyl creatine ester alleviates cognitive deficits in a rat Parkinsonism model. Front Aging Neurosci. 2025;17:1597263.
Longobardi I, et al. Creatine and kidney function: systematic review. Nutrients. 2023;15(6):1466.
Antonio J, et al. Common questions & misconceptions about creatine supplementation. J Int Soc Sports Nutr. 2021;18:13.
Burke DG, et al. Urinary creatine excretion following creatine supplementation. Clin J Sport Med. 2001;11(2):109‑115.
Lugaresi R, et al. Long‑term creatine does not impair kidney function in high‑protein consumers. J Int Soc Sports Nutr. 2013;10:26.
