Creatine benefits for health, performance, and the brain
Curious about creatine benefits for health? Learn about its potential role in boosting muscle, brain health, and longevity.
What to know
Creatine supplements, combined with adequate protein intake and weight lifting, can build muscle over time. Creatine may also benefit memory and play a role in mitochondrial health, though most of that evidence comes from lab and animal studies.
Several well-conducted trials demonstrate creatine's safety and efficacy.
Urolithin A supports muscle health and mitochondrial function through a different pathway called mitophagy.
In a randomized clinical trial, 500 mg of Mitopure daily increased muscle strength by up to 12% after 16 weeks,7 and Urolithin A has shown a strong safety profile in human trials.
Creatine is one of the most popular supplements used among active people for its potential to build muscle and enhance workout performance.[2] It is also gaining attention for possible brain and healthy aging benefits.[3] Here's what creatine does, what the research shows, and how it compares with Urolithin A in Mitopure®, which helps preserve muscle health by revitalizing mitochondria.[1]*†
What is Creatine?
Creatine is a natural compound that helps your cells recycle energy, especially in muscle.[5] The human body makes creatine from three amino acids, or protein-building blocks: L-arginine, glycine, and L-methionine.[4] It is primarily stored in our muscles (95%), while the remaining 5% is in the heart, brain, and testes.[6]
About half of our daily creatine needs come from what the body makes, and the other half comes from dietary sources.[7] The best sources of creatine come from foods like red meat and fish or dietary supplements. Plant foods do not contain creatine, so vegetarians and vegans may need to turn to supplements to ensure they are getting enough.[8]
Most of our stored creatine is in the form of phosphocreatine, which helps to generate cellular energy (ATP) by donating its phosphate group. ATP is the molecule your cells use as their main energy currency.[9] Your body can then use this energy to help out in several bodily functions.
What are the Benefits of Creatine?
Several benefits are associated with taking creatine supplements, particularly creatine monohydrate, for muscle, brain, and mitochondrial health. Creatine monohydrate is the most studied form.[10] Many studies show taking creatine in doses of 3 to 5 grams daily is enough to achieve the health benefits, while others suggest following a loading protocol of about 20 grams daily for 5 to 7 days to fill muscle stores faster.[11]
Does creatine help build muscle?
Studies have shown that taking creatine alongside weightlifting exercises and adequate dietary protein can enhance muscle growth.[12] When you first start using creatine, you may experience some water retention, but using it regularly can boost the quick energy muscles use during intense exercise and lead to muscle growth in time.[13]
Creatine is also linked to increased lean body mass and muscle function when combined with resistance training, which may be associated with improved physical performance.[14] This holds for older adults too: a meta-analysis found that creatine taken during resistance training increased lean mass and strength more than training alone.[15]
Does creatine help your brain?
A 2023 meta-analysis of randomized controlled trials found that creatine improved memory compared with placebo in healthy people, with the strongest effect in older adults aged 66 to 76.3 However, doses in these trials ranged from 2.2 to 20 grams daily, and some were much higher than the typical dose of 3 to 5 grams.[16]
Other studies have shown similar results with doses at lower levels.[17] A 2024 meta-analysis of 16 trials found improvements in memory, attention time, and processing speed, but no clear effect on overall cognitive function or executive function.[18] Another 2024 study found that a single high dose of creatine (0.35 grams per kilogram of body weight) improved cognitive performance and processing speed during sleep deprivation.[19] But more research is needed to fully understand creatine’s role in brain health.
Does creatine support mitochondrial health?
Many are curious about using creatine for longevity due to its link to[20] mitochondrial health.
Mitochondria are the structures inside your cells that produce most of your body's energy. Mitochondrial dysfunction is a central hallmark of aging.[21] Creatine can potentially protect the mitochondria and offer positive benefits on cell metabolism; however, most of the findings are from lab or animal studies. Therefore, more human clinical trials are needed into the effects of creatine on mitochondrial function.[22]
Is Creatine Safe? Side Effects to Know.
When taken in recommended doses, creatine side effects are minimal.[23] Creatine in high doses, however, can result in:[24]
- Stomach cramping
- Bloat
- Fluid retention
- Weight gain (mostly from water)
Research has not found that creatine harms kidney or liver function in healthy people at the recommended doses.[25] If you have kidney or liver disease, talk with your healthcare provider before taking it.
How Does Creatine Compare to Urolithin A?
Creatine and Urolithin A both support muscle health, but they work in different ways: creatine helps recycle quick energy in muscle cells, while Urolithin A activates mitophagy, the process cells use to clear out and renew worn-out mitochondria.[26]
Creatine's benefits are significant, and you may be wondering how it compares to other supplements that support muscle health, such as Urolithin A, found in Mitopure®. For a deeper dive, see our full guide to Urolithin A vs. creatine.
Urolithin A directly activates mitophagy, a crucial cellular recycling and renewal process.†[27] In a randomized clinical trial in sedentary middle-aged adults, 500 mg of Mitopure daily increased muscle strength* by up to 12% after 16 weeks and improved markers of mitochondrial health.†[28]
A separate trial in adults aged 65 to 90 tested a higher dose, 1,000 mg daily. After two months, leg and hand muscle endurance improved compared with placebo§, although the trial's primary endpoint, six-minute walk distance, did not reach statistical significance.†[29]
If you’re looking to support your muscle health and mitochondrial function as you age, Mitopure® is an excellent choice.† Each daily serving delivers 500 mg of Urolithin A, the dose that increased muscle strength* and improved mitochondrial function‡ in clinical trials.[30] See how it stacks up in our guide to the best longevity supplements.
Frequently asked questions
Can you take creatine and Urolithin A together?
Yes, you can take creatine and Urolithin A together. Creatine has been studied for safety at the from 3 to 30 grams daily for as long as five years.[31] Urolithin A was safe and well tolerated at 500 mg and 1,000 mg in human trials.†[32]
It's always advisable to check with your healthcare provider before starting or combining any supplements.
Does Urolithin A give you energy like creatine does?
Mitopure® supports cellular energy‡ by renewing mitochondria, which is different from the muscle energy creatine supplies during intense exercise. In a randomized trial in sedentary older adults, 500 mg of Urolithin A daily for four weeks induced gene expression related to mitochondrial function.†[33] It is not a stimulant, so it won't feel like a caffeine lift.
When is the best time to take creatine?
The best time to take creatine is whenever you will take it consistently, because daily intake matters more than timing. A 2021 review concluded that the evidence on timing is inconclusive, though taking it close to a workout, before or after, may offer a small edge.[34]
How long does creatine take to work?
With a loading phase of about 20 grams daily, creatine can fill muscle stores in about a week; without loading, 3 grams daily takes about four weeks to reach the same level.[35] Strength and muscle benefits build from there as you keep training.[36]
Authors
Written by
Dietitian-Nutritionist, and Health Content Writer
Reviewed by
Director Science Communications
References
- ↑
Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603. https://doi.org/10.1038/s42255-019-0073-4 (PMID: 32694802
Singh, A., D'Amico, D., Andreux, P. A., et al. (2022). Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine, 3(5), 100633. https://doi.org/10.1016/j.xcrm.2022.100633
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
- ↑
Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416-427. https://doi.org/10.1093/nutrit/nuac064
Marshall, R. P., Droste, J. N., Giessing, J., & Kreider, R. B. (2022). Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients, 14(3), 529. https://doi.org/10.3390/nu14030529
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Marshall, R. P., Droste, J. N., Giessing, J., & Kreider, R. B. (2022). Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients, 14(3), 529. https://doi.org/10.3390/nu14030529
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
- ↑
Wallimann, T., Tokarska-Schlattner, M., & Schlattner, U. (2011). The creatine kinase system and pleiotropic effects of creatine. Amino Acids, 40(5), 1271-1296. https://doi.org/10.1007/s00726-011-0877-3
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Hultman, E., Söderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237. https://doi.org/10.1152/jappl.1996.81.1.232
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Burke, R., Piñero, A., Coleman, M., et al. (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients, 15(9), 2116. https://doi.org/10.3390/nu15092116 (PMID: 37432300)
- ↑
Antonio, J., Candow, D. G., Forbes, S. C., et al. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
Wallimann, T., Tokarska-Schlattner, M., & Schlattner, U. (2011). The creatine kinase system and pleiotropic effects of creatine. Amino Acids, 40(5), 1271-1296. https://doi.org/10.1007/s00726-011-0877-3
- ↑
Burke, R., Piñero, A., Coleman, M., et al. (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients, 15(9), 2116. https://doi.org/10.3390/nu15092116 (PMID: 37432300)
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33
- ↑
Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. https://doi.org/10.2147/OAJSM.S123529
- ↑
Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416-427. https://doi.org/10.1093/nutrit/nuac064
- ↑
Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173. https://doi.org/10.1016/j.exger.2018.04.013
- ↑
Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition, 11, 1424972. https://doi.org/10.3389/fnut.2024.1424972
- ↑
Gordji-Nejad, A., Matusch, A., Kleedörfer, S., et al. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14(1), 4937. https://doi.org/10.1038/s41598-024-54249-9
- ↑
Marshall, R. P., Droste, J. N., Giessing, J., & Kreider, R. B. (2022). Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients, 14(3), 529. https://doi.org/10.3390/nu14030529
- ↑
López-Otín, C., Blasco, M. A., Partridge, L., Serrano, M., & Kroemer, G. (2023). Hallmarks of aging: An expanding universe. Cell, 186(2), 243-278. https://doi.org/10.1016/j.cell.2022.11.001
- ↑
Marshall, R. P., Droste, J. N., Giessing, J., & Kreider, R. B. (2022). Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients, 14(3), 529. https://doi.org/10.3390/nu14030529
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Antonio, J., Candow, D. G., Forbes, S. C., et al. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
- ↑
Antonio, J., Candow, D. G., Forbes, S. C., et al. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Antonio, J., Candow, D. G., Forbes, S. C., et al. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
de Souza e Silva, A., Pertille, A., Reis Barbosa, C. G., et al. (2019). Effects of creatine supplementation on renal function: A systematic review and meta-analysis. Journal of Renal Nutrition, 29(6), 480-489. https://doi.org/10.1053/j.jrn.2019.05.004 (PMID: 31375416)
- ↑
Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603. https://doi.org/10.1038/s42255-019-0073-4 (PMID: 32694802)
Wallimann, T., Tokarska-Schlattner, M., & Schlattner, U. (2011). The creatine kinase system and pleiotropic effects of creatine. Amino Acids, 40(5), 1271-1296. https://doi.org/10.1007/s00726-011-0877-3
D'Amico, D., Andreux, P. A., Valdés, P., Singh, A., Rinsch, C., & Auwerx, J. (2021). Impact of the natural compound urolithin A on health, disease, and aging. Trends in Molecular Medicine, 27(7), 687-699. https://doi.org/10.1016/j.molmed.2021.04.009
- ↑
Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603. https://doi.org/10.1038/s42255-019-0073-4 (PMID: 32694802)
D'Amico, D., Andreux, P. A., Valdés, P., Singh, A., Rinsch, C., & Auwerx, J. (2021). Impact of the natural compound urolithin A on health, disease, and aging. Trends in Molecular Medicine, 27(7), 687-699. https://doi.org/10.1016/j.molmed.2021.04.009
- ↑
Singh, A., D'Amico, D., Andreux, P. A., et al. (2022). Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine, 3(5), 100633. https://doi.org/10.1016/j.xcrm.2022.100633
- ↑
Liu, S., D'Amico, D., Shankland, E., et al. (2022). Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults: A randomized clinical trial. JAMA Network Open, 5(1), e2144279. https://doi.org/10.1001/jamanetworkopen.2021.44279
- ↑
Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603. https://doi.org/10.1038/s42255-019-0073-4 (PMID: 32694802)
Singh, A., D'Amico, D., Andreux, P. A., et al. (2022). Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine, 3(5), 100633. https://doi.org/10.1016/j.xcrm.2022.100633
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Antonio, J., Candow, D. G., Forbes, S. C., et al. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
- ↑
Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603. https://doi.org/10.1038/s42255-019-0073-4 (PMID: 32694802)
- ↑
Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603. https://doi.org/10.1038/s42255-019-0073-4 (PMID: 32694802)
- ↑
Ribeiro, F., Longobardi, I., Perim, P., et al. (2021). Timing of creatine supplementation around exercise: A real concern? Nutrients, 13(8), 2844. https://doi.org/10.3390/nu13082844 (PMID: 34445003)
- ↑
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). 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, 14, 18. https://doi.org/10.1186/s12970-017-0173-z (PMID: 28615996)
Hultman, E., Söderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237. https://doi.org/10.1152/jappl.1996.81.1.232
- ↑
Burke, R., Piñero, A., Coleman, M., et al. (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients, 15(9), 2116. https://doi.org/10.3390/nu15092116 (PMID: 37432300)
