Creatine is one of the most studied and trusted supplements in sports nutrition. For years, athletes and researchers have known it helps with muscle growth and strength. More recently, studies have also shown creatine may boost memory and brain function. This makes creatine unique because it benefits both body and mind.

How Creatine Helps Build Strength and Muscle

Creatine monohydrate is the most common form used in research and supplements. It works by increasing phosphocreatine in the muscles, which helps produce more energy during short, high-intensity exercise. Recent studies and meta-analyses (large reviews of many trials) show clear benefits:

• Strength improvements: On average, creatine users improved their one-rep max by about +4.4 kg in upper-body lifts and +11.3 kg in lower-body lifts compared to placebo groups.
• Muscle growth: Creatine users typically gained 1–1.5 kg more lean muscle than those training without it.
• Older adults benefit too: In people aged 60–70, creatine with resistance training led to +1.37 kg lean tissue gain and improved strength in chest and leg press. these results show creatine doesn’t just help young athletes. It supports strength and lean muscle in both men and women, across different ages.

Creatine and Brain Health: Memory and Learning

While creatine’s muscle benefits are well established, scientists are now studying its effects on the brain. Because creatine boosts energy availability, it may also help neurons work more efficiently. Key findings from recent reviews:

• Better memory: A 2023 analysis found creatine improved memory performance, especially in older adults (ages 66–76).
• Faster processing: A 2024 meta-analysis showed creatine improved attention and information-processing speed.
• Helpful under stress: Studies found creatine improved test scores in sleep-deprived individuals and vegetarians (who usually have lower natural creatine levels).** This suggests creatine’s brain benefits are strongest when the body is under stress or lower on energy, such as during aging, lack of sleep, or limited dietary creatine.

How to Take Creatine: Dosage and Timing

Most studies use creatine monohydrate with two main dosing strategies:

1. Loading Phase + Maintenance

• 20 g/day (split into 4 doses) for 5–7 days
• Then 3–5 g/day for maintenance

2. Daily Steady Dose

• 3–5 g/day from the start
• Takes 3–4 weeks to fully saturate muscles, but results are the same long-term For brain and memory studies, doses typically range from 5–10 g/day. Timing (before vs. after workouts) doesn’t seem to matter much. What’s most important is taking it consistently.

Is Creatine Safe? What the Research Says

Creatine is one of the safest supplements available. Across hundreds of studies and thousands of participants, no serious health risks have been linked to recommended use. What to know about safety:

• Kidneys and liver: Research shows no damage in healthy people, even with long-term use.
• Weight gain: Some users gain 1–3 kg in the first week. This is mostly water drawn into the muscles, not fat.
• Stomach issues: Large single doses may cause mild bloating or cramps. Splitting doses and drinking water helps.
• Hair loss myth: No studies confirm creatine causes baldness. The idea came from one small 2009 study that has not been repeated. The International Society of Sports Nutrition (ISSN) and other sports health groups classify creatine as safe for both short- and long-term use in healthy adults.

Bottom Line: Why Take Creatine?

• For athletes: More strength, more muscle, and better workout performance.
• For older adults: Extra support for lean mass, strength, and possibly memory.
• For everyone: A safe, affordable supplement that benefits both physical and cognitive health. With strong evidence from hundreds of clinical trials, creatine stands out as one of the most effective and safest supplements available today. And if you’re looking for a simple way to track your progress, log your workouts, and see how supplements like creatine are helping you improve, the PumpPal app is the perfect companion. PumpPal keeps your training organized, tracks strength gains, and gives you the motivation to keep moving forward — whether you’re just starting out or chasing new personal records.

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