Should You Take a Creatine Supplement?

SHOULD YOU TAKE A CREATINE SUPPLEMENT?

I used to attend the FitExpo in Los Angeles and Anaheim, where people gather to explore health, exercise, and bodybuilding. Walking the expo floor, I’d always see booths promoting supplements—especially creatine powder. Back then, I assumed creatine was mainly for bodybuilders looking to boost athletic performance, not something relevant to me.

Recently, though, I’ve come across articles suggesting that a creatine supplement may help older adults maintain muscle strength—and even support cognitive function. That caught my attention.

Curious, I did some digging and found a recent article (April 1, 2026) from the Mayo Clinic Staff simply titled Creatine. Here are a few key takeaways to help you decide whether creatine might be worth considering.

Overview

Creatine is a compound that comes from three amino acids, which are the building blocks of protein. Most of the creatine in your body is stored in your muscles, and smaller amounts are stored in your brain. Most creatine supplements use a form called creatine monohydrate. The liver, kidneys and pancreas also naturally make creatine. People usually get creatine through seafood and red meat. A typical diet gives about 1 to 2 grams of creatine a day, and the body replaces about 1 to 3 grams a day to keep usual creatine stores.

Your body mainly stores creatine in muscle. Much of this creatine is held in a form called phosphocreatine. This type of creatine is used to make energy quickly during short activity bursts. Many people take creatine supplements to improve athletic performance and to increase muscle mass when combined with resistance training.

Researchers also study creatine to see how it may help some brain conditions and nervous system and muscular conditions.

Evidence

Research on creatine supplement use for specific activities and conditions shows:

• Strength, muscle size and performance. Creatine supplement use might help an athlete do more work during repeated short bursts of high-intensity exercise, such as lifting weights or sprinting. Creatine supplements, especially when combined with resistance training, can lead to greater gains in muscle strength, muscle size and athletic performance.
• Memory and brain health. Some early research suggests that creatine supplements might improve memory and thinking skills, especially in older adults.
• Strength and bone health in older adults. Older adults who take creatine supplements and do resistance exercises can improve strength. Research does not show a clear benefit for total bone mineral density
• Injury prevention and recovery. Research does not show a higher risk of muscle cramps or muscle injury in people who take creatine supplements. Some studies suggest that creatine may support injury prevention and rehabilitation in athletes, but more research is needed.

People with low levels of creatine, such as vegetarians, may see more benefits from creatine supplements and larger increases in muscle creatine stores.

Safety and side effects

When taken by mouth at recommended doses, creatine is likely safe for many people to take for up to five years. As with any dietary supplement, it’s important to choose a product that follows recommended manufacturing practices and uses third-party testing to make sure the product is high quality.

Creatine can cause side effects such as weight gain. [Some people will retain a couple of pounds of fluid during the first week they start creatine supplementation. But this is only temporary.]

Also, research on creatine use in people with kidney disease is limited. People with kidney disease may want to talk with their healthcare teams before using creatine.

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I’m convinced. I ordered a bottle of the supplement today. The general recommendation is 3 to 5 grams per day. I’m going for 5 to start.

You might consider giving it a try—anything that supports healthier aging for both body and mind!