Creatine has long been seen as a sports supplement, used for boosting muscles and powering athletic performance. But lately it’s gaining attention for its potential in areas including diabetes, fatigue and memory.
“Creatine has been well researched in sports performance, and there’s solid evidence of its benefits for athletes,” says Ruth Franklin, RDN, a registered dietitian nutritionist at Henry Ford Health. “Now, more evidence is emerging to suggest this supplement might have broader benefits for health.”
What Is Creatine?
Creatine is a compound that occurs naturally in the body. Its main job is to supply energy to your muscle cells. It also plays a key role in providing energy to brain cells. The body makes some of the creatine we need, in the liver, pancreas and kidneys. People also get creatine from their diet—mostly from animal products like meat, seafood, eggs and dairy. It’s also sold as a supplement, known as creatine monohydrate, available as a powder, capsules or gummies.
Creatine Supplements for Athletes
Most of the creatine made and used by the body goes to work in muscle cells. In particular, the compound plays a role in powering skeletal muscles during quick bursts of high-energy activity.
Creatine supplements are popular among amateur and professional athletes—and for good reason, Franklin says. “There’s a lot of evidence to prove that creatine improves muscle growth and muscle recovery, and can enhance sports performance,” she adds.
To boost performance, the recommended daily dose of creatine is between 3 grams and 5 grams of creatine per day, Franklin says. Some advocates recommend taking a higher dose for 5 to 7 days before shifting down to that lower dose. But that higher “loading dose” may not be necessary.
“Some people may have side effects like gas or bloating from higher doses,” Franklin cautions. “And you should still see benefits from taking 3 to 5 grams—it might just take a little longer for the effects to become apparent,” she adds.
Although creatine supplements are quite safe, she encourages people to talk to a knowledgeable sports medicine doctor or dietitian for advice to determine the right dose and how to incorporate it into your diet. Some studies suggest it might work better when taken with protein or carbohydrates, for example.
Health Benefits of Creatine
Creatine first gained attention as a supplement for athletes and fitness fans. But as researchers look more closely, they’re finding evidence that it could do more than boost muscles:
Brain health
A growing body of research hints that creatine could benefit the brain. Studies have linked creatine to moderate improvements in memory, and it may have other cognitive benefits, such as boosting attention or processing speed.
Much of that research has been done in healthy people, but scientists are also interested in whether the compound might be helpful for people with dementia. In a small pilot study published in 2025, researchers gave 20 grams of creatine to people with Alzheimer’s disease every day for 8 weeks. The people who took the supplement had improvements in working memory and overall cognition.
Fatigue
Creatine is known to play a role in the body’s energy systems. Does that mean it can help you feel more alert and energized? Maybe.
Studies suggest the supplement might help improve fatigue, especially in people who are sluggish from a poor night’s sleep. “There’s also some evidence that creatine might help to treat fatigue in people with long COVID,” Franklin says.
Diabetes
Creatine might help control glucose (blood sugar) levels in people with diabetes. “Creatine is thought to help muscle cells take up glucose, which in turn reduces blood sugar levels,” Franklin explains. “There are some small studies that show creatine might improve blood sugar when combined with exercise, but it’s not proven yet.”
“All in all, there’s some promising research suggesting that creatine could have several beneficial uses for improving health—but it’s not conclusive,” Franklin says. “Most of the evidence comes from small studies, so more research is needed to confirm the benefits of creatine and what doses are needed to achieve them.”
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Creatine Risks and Side Effects
Creatine is found naturally in animal products, but you might only get a gram or two from typical servings of meat or dairy, Franklin says. “You won’t necessarily hit the same level of benefit that you get by taking a supplement,” she says.
And supplements are often made from vegan sources, so they can be helpful for vegetarians and vegans who aren’t getting much creatine from their diet.
For healthy people, creatine is generally safe to take at the recommended doses, Franklin says. It might cause bloating at higher doses, but it isn’t linked to serious side effects.
Still, it’s not for everyone. Because creatine is processed by the liver and kidneys, there’s the possibility that it could cause problems in people with disorders affecting those organs. “If you have liver or kidney disease, or another health condition like diabetes, it’s important to speak with your healthcare providers before you try creatine,” Franklin adds.
Researchers are still unraveling the compound’s effects in the body. But their early findings suggest it’s a supplement worth keeping an eye on.
Reviewed by Ruth Franklin, RDN, a registered dietitian nutritionist at Henry Ford Health.
