Beyond the Gym: 5 Surprising Health Benefits of Creatine

Gyms can feel like their own worlds. They are places with their distinct language, rituals, and even unofficial uniform. Conversations are filled with terms like "macros" and "progressive overload”. For an outsider, it can all feel a little overwhelming, like a subculture with a high barrier to entry.

For decades, however, this world has held certain supplements in high regard, with one molecule often sitting at the top of the list: creatine. 

Gymgoers see it as a key to unlocking new levels of strength and size. But, as researchers have continued to study creatine, its reputation has started to expand far beyond the confines of the weight room. 

The science now suggests that its influence extends to areas you might never expect. Creatine is quietly stepping out of the gym and into the mainstream, positioning itself as one of the most promising and well-researched supplements available today.

What Is Creatine?

Creatine was first identified in 1832 by a French scientist who isolated it from skeletal muscle [1]. 

It’s an amino acid-like compound that our bodies produce naturally, primarily in the liver, kidneys, and pancreas. This internal synthesis provides about half of our daily need. The other half typically comes from our diet, with red meat and seafood being the richest sources. About 95% of the body's creatine is stored in our muscles [2]. 

Its use as a performance-enhancing supplement didn't become widespread until after the 1992 Olympic Games in Barcelona, following reports that several athletes had used it to improve their performance [3]. This sparked a wave of scientific interest, and in the decades since, creatine has become one of the most extensively studied nutritional supplements on the market.

How Does Creatine Work?

To understand creatine's benefits, we first need to understand how our cells generate energy. The primary energy currency of every cell in your body is a molecule called adenosine triphosphate (ATP). When your cells need energy, whether to contract a muscle or fire a neuron, they break off a phosphate group from ATP. This process releases a burst of energy and leaves behind adenosine diphosphate (ADP) [4].

Think of ATP as a fully charged battery. When you use it, it becomes a partially depleted battery (ADP). Your body needs a way to quickly recharge these batteries, especially during intense activity. This is where creatine comes into play.

Inside your cells, most creatine is stored in a high-energy form called phosphocreatine (PCr). This molecule is essentially a creatine with a phosphate group attached. When ATP is used up and becomes ADP, the PCr system acts as a rapid-recharge station. An enzyme called creatine kinase takes the phosphate from PCr and quickly attaches it to ADP, regenerating a fresh molecule of ATP. This system is one of the body's fastest ways to replenish energy [5].

When you supplement with creatine, you increase your body's stores of both free creatine and phosphocreatine. This means you have more "rapid-recharge" fuel available, allowing your cells to sustain high-energy processes for longer. 

This rapid energy regeneration is precisely why creatine has been a cornerstone supplement in the fitness world. It translates to tangible improvements in muscle gains, higher performance during intense exercise, and potentially faster recoveries. This supplementation then comes in especially handy for women because they inherently exhibit 70-80% lower creatine stores than males.

But, because this fundamental energy system operates in cells all over the body, the benefits of optimizing creatine levels extend far beyond muscle health and workout performance. We will now explore these lesser-known perks.

1. It Supports Brain Health and Cognitive Function

Perhaps the most exciting frontier in creatine research is its effect on the brain. The brain is an incredibly energy-demanding organ, consuming about 20% of the body's total energy at rest. Just like muscles, brain cells use the ATP-PCr system for rapid energy supply, especially during challenging cognitive tasks [6].

Research has shown that creatine supplementation can increase creatine levels in the brain, which may enhance cognitive processing [7]. This increase in available energy appears to have tangible benefits. 

A 2023 meta-analysis of randomized controlled trials found that creatine supplementation significantly improved measures of memory performance in healthy individuals. The effect was particularly strong in older adults aged 66 to 76 years [8].

Another meta-analysis from 2024 concluded that creatine may have beneficial effects on memory, attention, and information processing speed [9]. Benefits have also been seen in younger individuals under conditions of metabolic stress, such as sleep deprivation [10].

2. It Shows Promise in Aiding Mental Health

An emerging body of evidence suggests creatine may play a role in mental health, particularly depression. This research stems from the observation that disruptions in brain energy metabolism are often implicated in the development of mood disorders. Since creatine is central to this energy equation, scientists have begun to investigate its potential as a therapeutic agent [11].

Creatine's ability to enhance brain energy metabolism and provide neuroprotection suggests it may alleviate mood disorders by improving mitochondrial function and modulating neurotransmitter systems that regulate mood. Several studies indicate that creatine supplementation may reduce depressive symptoms, particularly when used as an adjunctive therapy alongside standard treatments like selective serotonin reuptake inhibitors (SSRIs) [12].

While these findings are promising, more studies are needed to establish optimal dosing and long-term safety across diverse patient populations.

3. It May Improve Cardiovascular Health

Another surprising area of investigation is creatine's potential role in cardiovascular health.

The heart is a muscle that beats continuously, requiring a constant and substantial supply of energy. Researchers have noted that in cases of heart failure, the heart's natural levels of creatine and phosphocreatine decrease, which can impair its ability to contract effectively. This has led to the hypothesis that supplementing with creatine could offer cardiovascular benefits [13].

For example, one study in older adults found that acute creatine supplementation positively affected vascular parameters of arterial stiffness [14]. Other preclinical data suggests that increasing creatine levels may help protect the heart against damage due to lack of blood flow [13]. 

4. It Helps with Blood Sugar Management

In a completely different domain, creatine has emerged as a potential nutritional therapy for improving glycemic control. Several studies have suggested that creatine supplementation, particularly when combined with an exercise program, can help manage blood sugar levels [15].

A key study involving patients with type 2 diabetes found that those who took creatine in addition to participating in an exercise program saw a significant reduction in their glycosylated hemoglobin (HbA1c) levels—a key marker of long-term blood sugar control—compared to those who only exercised [16].

5. It Contributes to Healthier Skin

Perhaps the most unexpected benefit is creatine's potential role in skin health. The structural integrity of our skin depends on its extracellular matrix, which is primarily composed of collagen. As we age, the synthesis of collagen diminishes, partly due to a reduction in cellular energy, leading to wrinkles and loss of elasticity [17].

Recognizing this link, researchers investigated whether topically applied creatine could counteract these signs of aging. A clinical trial followed male subjects who applied a face-care formulation containing creatine for six weeks. The results were impressive: the treatment significantly reduced the sagging cheek intensity in the jowl area and also led to a significant reduction in crow's feet wrinkles and wrinkles under the eyes [18]. 

These findings suggest that creatine, when applied directly to the skin, is a beneficial active ingredient for the prevention and treatment of skin aging.

Safety and Side Effects

Despite its potential benefits, creatine is surrounded by persistent chatter about its safety. Concerns about kidney damage, cramping, and hair loss are common online, but they are not supported by the vast body of scientific literature. Short-term and long-term studies have consistently shown that creatine is safe and well-tolerated in healthy individuals [19].

A comprehensive 2025 analysis that evaluated side effects from 685 human clinical trials involving over 26,000 participants concluded that creatine supplementation does not increase the prevalence or frequency of side effects when compared to a placebo [20].

The most common reported side effect is a slight weight gain during the first few days of supplementation. This is primarily due to water being drawn into the muscle cells along with the creatine [21]. 

Should You Take Creatine?

For a supplement so often confined to the conversation around athletic performance, creatine has a surprisingly broad and compelling range of potential health benefits. From supporting our most energy-intensive organs like the brain and heart to aiding in blood sugar management and even improving skin appearance, its applications are far-reaching.

The most studied and effective form is creatine monohydrate. For general health benefits, a simple maintenance dose of 3 to 5 grams per day is typically recommended. This amount is sufficient to increase and maintain your body's creatine stores over time. 

As one of the most researched supplements in the world, creatine stands out as a simple, inexpensive tool that may support health and wellness goals far beyond the gym. With such an impressive safety profile as well, creatine supplementation is certainly worth considering if you’re interested in any of the benefits we discussed above.

References

[1] Williams, Melvin H., and J. David Branch. “Creatine Supplementation and Exercise Performance: An Update.” Journal of the American College of Nutrition, vol. 17, no. 3, June 1998, pp. 216–234, https://doi.org/10.1080/07315724.1998.10718751. Accessed 16 Apr. 2020.

[2] Buford, Thomas W, et al. “International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.” Journal of the International Society of Sports Nutrition, vol. 4, no. 1, 30 Aug. 2007, p. 6, www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/, https://doi.org/10.1186/1550-2783-4-6.

[3] Butts, Jessica, et al. “Creatine Use in Sports.” Sports Health: A Multidisciplinary Approach, vol. 10, no. 1, 23 Oct. 2018, pp. 31–34, www.ncbi.nlm.nih.gov/pmc/articles/PMC5753968/, https://doi.org/10.1177/1941738117737248.

[4] Bonora, Massimo, et al. “ATP Synthesis and Storage.” Purinergic Signalling, vol. 8, no. 3, 12 Apr. 2012, pp. 343–357.

[5] Kreider, Richard B., and Jeffery R. Stout. “Creatine in Health and Disease.” Nutrients, vol. 13, no. 2, 29 Jan. 2021, p. 447, pmc.ncbi.nlm.nih.gov/articles/PMC7910963/, https://doi.org/10.3390/nu13020447.

[6] Rae, Caroline D., and Stefan Bröer. “Creatine as a Booster for Human Brain Function. How Might It Work?” Neurochemistry International, vol. 89, Oct. 2015, pp. 249–259, https://doi.org/10.1016/j.neuint.2015.08.010. Accessed 31 May 2020.

[7] Avgerinos, Konstantinos I., et al. “Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals: A Systematic Review of Randomized Controlled Trials.” Experimental Gerontology, vol. 108, July 2018, pp. 166–173, https://doi.org/10.1016/j.exger.2018.04.013.

[8] Prokopidis, Konstantinos, et al. “Effects of Creatine Supplementation on Memory in Healthy Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrition Reviews, vol. 81, no. 4, 19 Aug. 2022, https://doi.org/10.1093/nutrit/nuac064.

[9] Xu, Chen, et al. “The Effects of Creatine Supplementation on Cognitive Function in Adults: A Systematic Review and Meta-Analysis.” Frontiers in Nutrition, vol. 11, 12 July 2024, https://doi.org/10.3389/fnut.2024.1424972.

[10] McMorris, T., et al. “Effect of Creatine Supplementation and Sleep Deprivation, with Mild Exercise, on Cognitive and Psychomotor Performance, Mood State, and Plasma Concentrations of Catecholamines and Cortisol.” Psychopharmacology, vol. 185, no. 1, 17 Jan. 2006, pp. 93–103, https://doi.org/10.1007/s00213-005-0269-z.

[11] Kious, Brent M., et al. “Creatine for the Treatment of Depression.” Biomolecules, vol. 9, no. 9, 1 Sept. 2019, p. 406, www.mdpi.com/2218-273X/9/9/406/htm#B2-biomolecules-09-00406, https://doi.org/10.3390/biom9090406.

[12] Juneja, Keshav, et al. “Creatine Supplementation in Depression: A Review of Mechanisms, Efficacy, Clinical Outcomes, and Future Directions.” Cureus, 16 Oct. 2024, https://doi.org/10.7759/cureus.71638. Accessed 19 Oct. 2024.

[13] Balestrino, Maurizio. “Role of Creatine in the Heart: Health and Disease.” Nutrients, vol. 13, no. 4, 7 Apr. 2021, p. 1215, mdpi-res.com/nutrients/nutrients-13-01215/article_deploy/nutrients-13-01215.pdf, https://doi.org/10.3390/nu13041215.

[14] Aron, Adrian, et al. “Effects of Acute Creatine Supplementation on Cardiac and Vascular Responses in Older Men; a Randomized Controlled Trial.” Clinical Nutrition ESPEN, 1 July 2024, www.sciencedirect.com/science/article/pii/S2405457724002146, https://doi.org/10.1016/j.clnesp.2024.07.008. Accessed 9 Oct. 2024.

[15] Pinto, Camila Lemos, et al. “Creatine Supplementation and Glycemic Control: A Systematic Review.” Amino Acids, vol. 48, no. 9, 15 June 2016, pp. 2103–2129, https://doi.org/10.1007/s00726-016-2277-1. Accessed 2 Jan. 2020.

[16] Gualano, B., DE Salles Painneli, V., Roschel, H., Artioli, G. G., Neves, M., Jr, De Sá Pinto, A. L., Da Silva, M. E., Cunha, M. R., Otaduy, M. C., Leite, C.daC., Ferreira, J. C., Pereira, R. M., Brum, P. C., Bonfá, E., & Lancha, A. H., Jr (2011). Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Medicine and science in sports and exercise, 43(5), 770–778. https://doi.org/10.1249/MSS.0b013e3181fcee7d

[17] McCabe, Maxwell C., et al. “Alterations in Extracellular Matrix Composition during Aging and Photoaging of the Skin.” Matrix Biology Plus, June 2020, p. 100041, https://doi.org/10.1016/j.mbplus.2020.100041. Accessed 4 Oct. 2020.

[18] Peirano, Reto I., et al. “Dermal Penetration of Creatine from a Face-Care Formulation Containing Creatine, Guarana and Glycerol Is Linked to Effective Antiwrinkle and Antisagging Efficacy in Male Subjects.” Journal of Cosmetic Dermatology, vol. 10, no. 4, 1 Dec. 2011, pp. 273–281, pubmed.ncbi.nlm.nih.gov/22151935/, https://doi.org/10.1111/j.1473-2165.2011.00579.x. Accessed 16 Dec. 2021.

[19] Antonio, Jose, et al. “Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 8 Feb. 2021, pmc.ncbi.nlm.nih.gov/articles/PMC7871530/.

[20] Kreider, Richard B, et al. “Safety of Creatine Supplementation: Analysis of the Prevalence of Reported Side Effects in Clinical Trials and Adverse Event Reports.” Journal of the International Society of Sports Nutrition, vol. 22, no. sup1, 8 Apr. 2025, https://doi.org/10.1080/15502783.2025.2488937.

[21] Kreider, Richard B., et al. “International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 13 June 2017, pubmed.ncbi.nlm.nih.gov/28615996/, https://doi.org/10.1186/s12970-017-0173-z.