Creatine is a rare thing in the world of workout supplements: It actually works, plus it’s cheap and safe. (Protein and caffeine are about the only other common supplements you can say that of.) If you’re trying to build muscle or lift the heaviest things around, you might want to get into the habit of taking creatine every day—but there are, of course, some caveats.
Creatine thus provides a very short-term energy supply, one we can use in the middle of a sprint or a weightlifting set. That means that the more creatine you have in your muscles, the better you’ll be at movements that require a short, intense use of muscles. Lifting weights is the main thing creatine helps with, but in some cases runners may benefit, too.
Creatine use may also benefit mental health
There's also evidence that creatine may benefit brain health. So far the research is in its early stages. One pilot study on creatine for Alzheimer's patients found improvements in working memory and executive function. Another found that it helps cognition in people who have been sleep-deprived. Creatine also seems to help symptoms of depression.
Nobody needs to supplement with creatine. You can work out just fine without it, and you won’t be passing up huge gainzzz. It just provides a tiny boost for many of us. If your main sport is cardio, creatine won’t help. If you lift weights or are trying to build muscle through strength training (for example, you’re into bodybuilding), it could help.
And some of us are non-responders. “Some people walk around with (just about) fully topped-off muscle creatine saturation, so they obtain no benefit from creatine supplementation,” sports nutrition researcher and bodybuilder Eric Trexler writes at Stronger by Science. “In reality, being a non-responder is great news. You were genetically pre-selected to win a lifetime supply of free creatine!”
The downsides of creatine use
In terms of cost, creatine is also one of the cheaper supplements, especially if you buy it in powder form as creatine monohydrate. For example, it’s not too hard to find a package with 100+ servings for under $25. If you prefer your creatine in capsule form, it tends to be a bit more expensive.
Orgain Creatine Monohydrate Micronized Powder, Unflavored, 100 Servings, 17.64 oz $21.84 at Amazon $22.99 Save $1.15 Shop Now Shop Now $21.84 at Amazon $22.99 Save $1.15So the concern was only ever theoretical, and so far no research has shown an actual connection between creatine supplementation and hair loss. A 12-week randomized controlled trial was done in 2025 and found no effect on hair loss or hair follicle health.
How to take creatine
After that, just take the usual dose once a day. Exact timing during the day doesn’t seem to matter, but if you already use a pre-workout drink it's often convenient to mix it into that. If you want to stop taking creatine, it will probably take a few weeks for your creatine levels to return to normal.
So far creatine has been studied more often in untrained people than in experienced athletes. It's also been studied more in men than in women, although we don't have any reason to believe it works differently across genders (sorry to the influencers selling creatine "for women"). We still don’t know exactly how many people are non-responders, and research is still ongoing into the details of all its risks and benefits. But if you want to try one of the rare supplements that actually does what it says it does—usually—consider giving creatine a try.
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