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Learn what creatine is, how it works, its benefits, safety, and the best creatine supplements for strength, muscle growth, and performance.

Creatine Guides & Resources

Creatine Supplements: Benefits, Uses & Best Options

Creatine is one of the most researched and effective supplements for increasing strength, improving workout performance, and supporting muscle growth. It’s naturally found in your muscles and plays a key role in producing ATP — the body’s primary energy source during high-intensity exercise.

Whether you’re a beginner or an experienced lifter, creatine is widely considered a safe, affordable, and proven supplement when used correctly.

What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish and stored primarily in muscle cells. It helps your body produce ATP, which fuels short bursts of intense activity such as weightlifting and sprinting.

Read the full breakdown: What Is Creatine & How It Works

How Creatine Works in the Body

Creatine works by increasing the availability of ATP — your body’s main energy source during high-intensity exercise.

  • Lift heavier weights
  • Perform more reps
  • Maintain strength across multiple sets
  • Recover faster between efforts

Over time, this increased training capacity leads to greater strength gains and muscle growth.

Benefits of Creatine Supplements

  • Increased strength and power output
  • Improved workout performance
  • Supports muscle growth and fullness
  • Faster recovery between sets
  • May support cognitive performance

Types of Creatine Explained

Creatine Monohydrate
The most researched and effective form of creatine. Affordable, safe, and proven.

Creatine HCL
More soluble in water, but no clear performance advantage over monohydrate.

Buffered Creatine
Marketed to reduce stomach discomfort, but lacks strong evidence of added benefits.

Best option for most people: Creatine Monohydrate

See our picks: Best Creatine Supplements 2025

Who Should Take Creatine?

  • Beginners starting strength training
  • Natural lifters
  • Men and women
  • Athletes focused on strength, power, or performance

Is Creatine Safe?

Creatine is one of the most studied supplements in the world and is considered safe for long-term use when taken at recommended doses.

Research shows no negative effects on kidney or liver function in healthy individuals. Staying hydrated and using proper dosing is key.

Learn more: Is Creatine Safe?

How to Take Creatine

  • Recommended dose: 3–5 grams per day
  • No loading phase required
  • Can be taken any time of day
  • Mix with water, juice, or a protein shake

Consistency matters more than timing.

Best Creatine Supplements (2025)

Not all creatine supplements are created equal. Quality, purity, and third-party testing matter when choosing the right product.

View our trusted picks: Best Creatine Supplements 2025

Creatine is one of the simplest and most effective supplements you can take to improve strength and performance without wasting money. Explore our guides to find the best option for your goals.