Evidence on Creatine

Strong scientific evidence for this use

Enhanced muscle mass / strength: Several high-quality studies have shown an increase in muscle mass with creatine use. However, some weaker studies have reported mixed results. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work. Future studies should include the effect of individual differences such as fitness levels, sex, and age.

Unclear scientific evidence for this use

Athletic performance enhancement (aging): Aging is associated with lower total creatine and phosphocreatine concentrations. Creatine-induced effects of increased muscle strength, body mass, and performance have not been confirmed in studies on elderly subjects. Additional research is needed in this area.

Bone Density: Early research suggests that creatine may benefit bone density effects combined with resistance training. More studies examining creatine alone are needed.

Cognitive function: Studies evaluating creatine use on cognitive function have reported a lack of benefit. Further well-designed trials are needed in this area.

Memory: Studies suggest that creatine supplementation increases speed of brain processing in vegetarians and the elderly. Further information is required on this topic.

Fair scientific evidence against this use (it may not work)

Athletic performance enhancement (endurance; general): Data on the effectiveness of creatine in exercise is mixed. For increased endurance during aerobic exercise, the majority of studies failed to demonstrate benefit. Additional research in this area is warranted.