Dr. Grey AI

Creatine

Creatine is among the most well-studied and effective supplements for improving exercise performance. It does this mainly by increasing energy availability during high-intensity activity. Creatine may also provide cognitive and mental health benefits in some contexts.

Quick Answer

What it is

Creatine is among the most well-studied and effective supplements for improving exercise performance. It does this mainly by increasing energy availability during high-intensity activity.

Key findings

  • Grade B: Jump Height (Anaerobic Exercise Performance)
  • Grade B: Anaerobic Capacity (Muscle Size & Strength)
  • Grade C: Blood glucose (Metabolic Health)

Safety

No specific caution or interaction language was detected in the current summary/outcome notes.

ℹ️ Quick Facts: Creatine

Quick Facts: Creatine

  • Best Evidence:Grade B
  • Conditions Studied:61
  • Research Outcomes:433
  • Grade B Findings:2
  • Key Effect:Swimming Performance
Outcomes by grade:
A0
B2
C25
D25
61 conditions · 433 outcomes

Detailed Outcomes

Grade:
Effect:
Size:
Sort:
|
B
Jump Height
Small Increase
23 studies
small↑Improves
?
Strength
↑Improves
?
Peak power output (PPO)
12 studies
↑Improves
B
Anaerobic Capacity
Small Improvement
small↑Improves
D
Aerobic Exercise Metrics
No effect
none
?
Jump Height
23 studies
↑Improves
?
Peak power output (PPO)
12 studies
↑Improves
?
Muscle Damage
↑Worsens
?
Muscle Mass
↑Improves
?
Body Fat
9 studies
↑Worsens
?
Muscle Creatine Content
↑Improves
?
Strength
↑Improves
?
Muscle Soreness
6 studies
↑Worsens
?
Exercise-Induced Oxidation
5 studies
↑Worsens
?
Inflammation
5 studies
↑Worsens
?
Power Output
↑Improves
?
IGF-1
↑Improves
?
Weight
↑Worsens
?
Fatigue Resistance
3 studies
↑Worsens
?
Hydration (Total Body Water)
↑Improves
?
Muscular Endurance
↑Improves
?
Testosterone
↑Improves
?
Blood Flow
1 study
↑Improves
?
Blood Pressure
1 study
↑Worsens
?
Glycogen
1 study
↑Improves
?
Growth Hormone
↑Improves
?
Kidney Function
↑Improves
?
Metabolic Rate
1 study
↑Improves
?
Myonuclei Proliferation
1 study
↑Improves
?
Myostatin
1 study
↑Improves
?
Proteinuria
1 study
↑Improves
?
Range of Motion
1 study
↑Improves
?
Satellite Cell Recruitment
↑Improves
?
Skeletal Muscle Atrophy
↑Improves
C
Blood glucose
Small Improvement
small↓Improves
?
Muscle Creatine Content
↑Improves
?
Insulin
↑Worsens
?
Testosterone
↑Improves
?
Cortisol
2 studies
↓Improves
?
Growth Hormone
↑Improves
?
Swimming Performance Metrics
↑Improves
?
Total cholesterol
↓Improves
?
Creatinine
↑Improves
?
DHT
1 study
↑Improves
?
Food Intake
↑Worsens
?
Glycemic Control
↑Improves
?
Glycogen
1 study
↑Improves
?
Glycogen Resynthesis
1 study
↑Improves
?
High-density lipoprotein (HDL)
1 study
↑Improves
?
IGF-1
↑Improves
?
Insulin Resistance
1 study
↓Improves
?
Liver Enzymes
1 study
↑Worsens
?
Low-density lipoprotein (LDL)
↓Improves
?
Muscle Mass
↑Improves
?
Oxidative Stress Biomarkers
↓Improves
?
Oxygen Uptake
↑Improves
?
Triglycerides
1 study
↓Improves
?
Urea
1 study
↑Improves
C
Aldosterone
Moderate Increase
2 studies
moderate↑Improves
D
Aerobic Exercise Metrics
No effect
none
?
Weight
↓Improves
?
Muscle Damage
↑Worsens
?
Muscle Mass
↑Improves
?
Muscle Creatine Content
↑Improves
?
Anaerobic Capacity
↑Improves
?
Strength
↑Improves
?
Fatigue Resistance
6 studies
↓Improves
?
Muscle Soreness
6 studies
↓Improves
?
Exercise-Induced Oxidation
5 studies
↑Worsens
?
Inflammation
5 studies
↓Improves
?
Power Output
↑Improves
?
Body Fat
4 studies
↓Improves
?
IGF-1
↑Improves
?
Blood Lactate (Exercise)
3 studies
↑Worsens
?
Creatinine
↑Improves
?
Heart Rate
↓Improves
?
Hydration (Total Body Water)
↑Improves
?
Muscular Endurance
↑Improves
?
Swimming Performance Metrics
↑Improves
?
Blood Pressure
2 studies
↓Improves
?
COPD Symptoms
2 studies
↓Improves
?
Kidney Function
↑Improves
?
Oxygen Uptake
↑Improves
?
Testosterone
↑Improves
?
Blood Flow
1 study
↑Improves
?
Blood glucose
↓Improves
?
Bone Mineral Density
↑Improves
?
Fat Oxidation
1 study
↑Improves
?
Glycogen
1 study
↑Improves
?
Growth Hormone
↑Improves
?
Liver Enzymes
1 study
↑Worsens
?
Lung Function
1 study
↑Improves
?
Metabolic Rate
1 study
↑Improves
?
Muscle Oxygenation
1 study
↑Improves
?
Myonuclei Proliferation
1 study
↑Improves
?
Myostatin
1 study
↑Improves
?
Proteinuria
1 study
↑Improves
?
Range of Motion
1 study
↑Improves
?
Satellite Cell Recruitment
↑Improves
?
Skeletal Muscle Atrophy
↓Worsens
?
Sprint Performance Metrics
↑Improves
?
Total cholesterol
↓Improves
?
Triglycerides
1 study
↓Improves
?
Urea
1 study
↑Improves
C
Aldosterone
Moderate Increase
2 studies
moderate↑Improves
?
Hydration (Total Body Water)
↑Improves
?
Blood Pressure
2 studies
↓Improves
?
Creatinine
↑Improves
?
Fatigue Resistance
1 study
↓Improves
?
Heart Rate
↓Improves
?
Muscle Creatine Content
↑Improves
?
Power Output
↑Improves
?
Sprint Performance Metrics
↑Improves
?
Weight
↓Improves
C
Anaerobic Capacity
Small Improvement
small↑Improves
?
Power Output
↑Improves
?
Oxygen Uptake
↑Improves
?
Weight
↓Improves
C
Exercise Tolerance
Mixed effect
?
Power Output
↑Improves
?
Muscular Dystrophy Symptoms
↓Improves
?
Neuromuscular Function
3 studies
↑Improves
C
Blood Flow
Small Increase
1 study
small↑Improves
?
Power Output
↑Improves
?
Strength
↑Improves
?
Muscle Mass
↑Improves
?
Muscle Creatine Content
↑Improves
?
Weight
↓Improves
?
Fatigue Resistance
2 studies
↓Improves
?
Blood glucose
↓Improves
?
Body Fat
1 study
↓Improves
?
Bone Mineral Density
↑Improves
?
Creatinine
↑Improves
?
Hydration (Total Body Water)
↑Improves
?
Metabolic Rate
1 study
↑Improves
?
Urea
1 study
↑Improves
C
Anaerobic Capacity
Small Improvement
small↑Improves
?
Muscle Damage
↑Worsens
?
Muscle Soreness
6 studies
↓Improves
?
Exercise-Induced Oxidation
5 studies
↑Worsens
?
Inflammation
5 studies
↓Improves
?
Power Output
↑Improves
?
Creatine Kinase
↑Worsens
?
DNA Damage
1 study
↑Worsens
?
Injury Rehabilitation Rate
1 study
↑Improves
?
Lactate Dehydrogenase
1 study
↑Improves
?
Oxidative Stress Biomarkers
↓Improves
?
Skeletal Muscle Atrophy
↓Worsens
C
Body Fat
Small Decrease
1 study
small↓Improves
?
COPD Symptoms
6 studies
↓Improves
?
Exercise Tolerance
↑Improves
?
Subjective Well-Being
↑Improves
?
Weight
↓Improves
?
Lung Function
1 study
↑Improves
C
Creatinine
Moderate Increase
moderate↑Improves
?
Power Output
↑Improves
?
Muscular Dystrophy Symptoms
↓Improves
?
Neuromuscular Function
3 studies
↑Improves
?
DNA Damage
1 study
↑Worsens
?
Liver Enzymes
1 study
↑Worsens
?
Lung Function
1 study
↑Improves
?
Muscle Creatine Content
↑Improves
C
Creatinine
Moderate Increase
moderate↑Improves
?
Fibromyalgia Symptoms
↓Improves
?
Memory
↑Improves
?
Oxygen Uptake
↑Improves
?
Pain
1 study
↓Improves
?
Quality of Life
1 study
↑Improves
?
Sleep Quality
1 study
↑Improves
?
Strength
↑Improves
C
Glycemic Control
Small Improvement
small↑Improves
?
Kidney Function
↑Improves
C
Mitochondrial Cytopathies Symptoms
Small Improvement
small↓Improves
?
Power Output
↑Improves
?
Muscular Dystrophy Symptoms
↓Improves
?
Neuromuscular Function
3 studies
↑Improves
?
Subjective Well-Being
↑Improves
C
Alertness
Small Improvement
small↑Improves
?
Muscle Mass
↑Improves
?
Power Output
↑Improves
?
Testosterone
↑Improves
C
Body Fat
Small Decrease
1 study
small↓Improves
?
Muscle Mass
↑Improves
?
Myostatin
1 study
↑Improves
C
Body Fat
Small Decrease
1 study
small↓Improves
?
Muscle Mass
↑Improves
?
Osteoarthritis Symptoms
1 study
↓Improves
?
Power Output
↑Improves
?
Subjective Well-Being
↑Improves
C
Muscle Mass
Small Improvement
small↑Improves
?
Subjective Well-Being
↑Improves
C
Blood glucose
Small Improvement
small↓Improves
?
Creatinine
↑Improves
?
High-density lipoprotein (HDL)
1 study
↑Improves
?
Low-density lipoprotein (LDL)
↓Improves
?
Total cholesterol
↓Improves
?
Triglycerides
1 study
↓Improves
?
Urea
1 study
↑Improves
?
vLDL-C
1 study
↓Improves
?
Weight
↓Improves
C
Exercise Tolerance
Mixed effect
?
Subjective Well-Being
↑Improves
C
Anaerobic Capacity
Small Improvement
small↑Improves
?
Power Output
↑Improves
C
Creatinine
Moderate Increase
moderate↑Improves
?
Mitochondrial Cytopathies Symptoms
↓Improves
?
Power Output
↑Improves
C
Blood glucose
Small Improvement
small↓Improves
?
Blood Lactate (Exercise)
1 study
↑Worsens
?
Body Fat
1 study
↓Improves
?
Bone Mineral Density
↑Improves
?
Creatinine
↑Improves
?
Fatigue Resistance
1 study
↓Improves
?
Liver Enzymes
1 study
↑Worsens
?
Muscle Mass
↑Improves
?
Power Output
↑Improves
?
Total cholesterol
↓Improves
?
Triglycerides
1 study
↓Improves
?
Urea
1 study
↑Improves
?
Weight
↓Improves
C
Fatigue Symptoms
Moderate Improvement
1 study
moderate↓Improves
?
Muscular Dystrophy Symptoms
↓Improves
?
Power Output
↑Improves
C
Uric Acid
Small Decrease
small↓Improves
?
Weight
↓Improves
C
Dizziness
Moderate Improvement
moderate↑Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Headaches
1 study
↓Improves
C
Aldosterone
Moderate Increase
1 study
moderate↑Improves
D
Blood Pressure
No effect
2 studies
none
?
Hydration (Total Body Water)
↑Improves
?
Creatinine
↑Improves
?
Fatigue Resistance
1 study
↑Worsens
?
Heart Rate
↑Worsens
?
Muscle Creatine Content
↑Improves
?
Power Output
↑Improves
?
Sprint Performance Metrics
↑Improves
?
Weight
↑Worsens
D
Attention
No effect
none
?
Memory
↑Improves
?
Cognition
↑Improves
?
Executive Function
4 studies
↑Improves
?
Processing Speed
4 studies
↑Improves
D
Aerobic Exercise Metrics
No effect
none
?
Weight
↓Improves
?
Fatigue Resistance
1 study
↓Improves
?
Oxygen Uptake
↑Improves
?
Power Output
↑Improves
D
Amyotrophic Lateral Sclerosis Symptoms
No effect
none
?
Lung Function
4 studies
↑Improves
?
Power Output
↑Improves
?
Weight
↓Improves
?
Creatinine
↑Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Kidney Function
↑Improves
?
Liver Enzymes
1 study
↑Worsens
?
Subjective Well-Being
↑Improves
D
Parkinson's Disease Symptoms
No effect
none
?
Power Output
↑Improves
?
Subjective Well-Being
↑Improves
D
Aerobic Exercise Metrics
No effect
none
?
Jump Height
23 studies
↑Improves
?
Peak power output (PPO)
12 studies
↑Improves
?
Muscle Damage
↑Worsens
?
Muscle Mass
↑Improves
?
Body Fat
9 studies
↓Improves
?
Muscle Creatine Content
↑Improves
?
Strength
↑Improves
?
Muscle Soreness
6 studies
↓Improves
?
Exercise-Induced Oxidation
5 studies
↑Worsens
?
Inflammation
5 studies
↓Improves
?
Power Output
↑Improves
?
IGF-1
↑Improves
?
Weight
↓Improves
?
Anaerobic Capacity
↑Improves
?
Fatigue Resistance
3 studies
↓Improves
?
Hydration (Total Body Water)
↑Improves
?
Muscular Endurance
↑Improves
?
Testosterone
↑Improves
?
Blood Flow
1 study
↑Improves
?
Blood Pressure
1 study
↓Improves
?
Glycogen
1 study
↑Improves
?
Growth Hormone
↑Improves
?
Kidney Function
↑Improves
?
Metabolic Rate
1 study
↑Improves
?
Myonuclei Proliferation
1 study
↑Improves
?
Myostatin
1 study
↑Improves
?
Proteinuria
1 study
↑Improves
?
Range of Motion
1 study
↑Improves
?
Satellite Cell Recruitment
↑Improves
?
Skeletal Muscle Atrophy
↓Worsens
D
Aerobic Exercise Metrics
No effect
none
?
Swimming Performance Metrics
↑Improves
?
Power Output
↑Improves
?
Anaerobic Capacity
↑Improves
?
Blood Lactate (Exercise)
3 studies
↑Worsens
?
Muscle Mass
↑Improves
?
Weight
↓Improves
?
Body Fat
2 studies
↓Improves
?
Creatinine
↑Improves
?
Growth Hormone
↑Improves
?
Training Volume
2 studies
↑Improves
?
Cortisol
1 study
↓Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Heart Rate
↓Improves
?
Hydration (Total Body Water)
↑Improves
?
IGF-1
↑Improves
?
Testosterone
↑Improves
D
Adrenaline
No effect
1 study
none
?
Memory
↑Improves
?
Attention
↑Improves
?
Cognition
↑Improves
?
Executive Function
4 studies
↑Improves
?
Processing Speed
4 studies
↑Improves
?
Cortisol
2 studies
↓Improves
?
Fatigue Symptoms
2 studies
↓Improves
?
Sleep Deprivation Symptoms
2 studies
↓Improves
?
Subjective Well-Being
↑Improves
?
Alertness
↑Improves
?
Cerebral Oxygenation
1 study
↑Improves
?
Dopamine
1 study
↑Improves
?
Noradrenaline
1 study
↑Improves
D
Aerobic Exercise Metrics
No effect
none
?
Anaerobic Capacity
↑Improves
?
Weight
↓Improves
?
Muscle Damage
↑Worsens
?
Power Output
↑Improves
?
Blood Lactate (Exercise)
2 studies
↑Worsens
?
Anti-Oxidant Enzyme Profile
1 study
↑Improves
?
C-Reactive Protein (CRP)
1 study
↓Improves
?
Creatinine
↑Improves
?
Fatigue Resistance
1 study
↓Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Hydration (Total Body Water)
↑Improves
?
Oxidative Stress Biomarkers
↓Improves
?
Oxygen Uptake
↑Improves
?
Swimming Performance Metrics
↑Improves
?
TNF-Alpha
1 study
↓Improves
D
Aerobic Exercise Metrics
No effect
none
?
Body Fat
10 studies
↓Improves
?
Strength
↑Improves
?
Bone Mineral Density
↑Improves
?
Power Output
↑Improves
?
Fatigue Resistance
1 study
↓Improves
?
Functionality in Elderly or Injured
↑Improves
?
Muscle Mass
↑Improves
D
Aerobic Exercise Metrics
No effect
none
?
Insulin
↑Worsens
?
Blood glucose
↓Improves
?
Oxidative Stress Biomarkers
↓Improves
?
Oxygen Uptake
↑Improves
?
Total cholesterol
↓Improves
?
Weight
↓Improves
D
Bilirubin
No effect
none
?
Kidney Function
↑Improves
?
Creatinine
↑Improves
?
Liver Enzymes
1 study
↑Worsens
?
Urea
1 study
↑Improves
D
Bilirubin
No effect
none
?
Power Output
↑Improves
?
Muscular Dystrophy Symptoms
↓Improves
?
Neuromuscular Function
3 studies
↑Improves
?
Body Fat
1 study
↓Improves
?
Bone Mineral Density
↑Improves
?
Creatinine
↑Improves
?
Liver Enzymes
1 study
↑Worsens
?
Lung Function
1 study
↑Improves
?
Muscle Creatine Content
↑Improves
?
Muscle Mass
↑Improves
D
Adrenaline
No effect
1 study
none
?
Cortisol
2 studies
↓Improves
?
Memory
↑Improves
?
Sleep Deprivation Symptoms
2 studies
↓Improves
?
Subjective Well-Being
↑Improves
?
Attention
↑Improves
?
Dopamine
1 study
↑Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Noradrenaline
1 study
↑Improves
D
Kidney Function
No effect
none
?
Muscle Creatine Content
↑Improves
D
Bone Mineral Density
No effect
none
?
Muscle Mass
↑Improves
D
Cystic Fibrosis Symptoms
No effect
none
?
Subjective Well-Being
↑Improves
D
Bilirubin
No effect
none
?
Creatinine
↑Improves
?
Urea
1 study
↑Improves
D
Bilirubin
No effect
none
?
Creatinine
↑Improves
?
Liver Enzymes
1 study
↑Worsens
?
Urea
1 study
↑Improves
D
Anti-Oxidant Enzyme Profile
No effect
1 study
none
?
Muscle Damage
↑Worsens
?
C-Reactive Protein (CRP)
1 study
↓Improves
?
Creatinine
↑Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Oxidative Stress Biomarkers
↓Improves
?
TNF-Alpha
1 study
↓Improves
D
Aerobic Exercise Metrics
No effect
none
?
Fat Oxidation
1 study
↑Improves
?
Mitochondrial Cytopathies Symptoms
↓Improves
?
Oxygen Uptake
↑Improves
?
Power Output
↑Improves
D
Adrenaline
No effect
1 study
none
?
Attention
↑Improves
?
Cortisol
1 study
↓Improves
?
Dopamine
1 study
↑Improves
?
Fatigue Symptoms
1 study
↓Improves
?
Memory
↑Improves
?
Noradrenaline
1 study
↑Improves
?
Sleep Deprivation Symptoms
1 study
↓Improves
?
Subjective Well-Being
↑Improves
D
Bilirubin
No effect
none
?
Functionality in Elderly or Injured
↑Improves
?
Liver Enzymes
1 study
↑Worsens
?
Muscle Creatine Content
↑Improves
?
Power Output
↑Improves
?
Memory
↑Improves
?
Depression Symptoms
↓Improves
?
Huntington's Disease Symptoms
↓Improves
?
Homocysteine
↓Improves
?
Glycemic Control
↑Improves
?
Kidney Function
↑Improves
?
Muscle Mass
↑Improves
?
Creatinine
↑Improves
?
Kidney Function
↑Improves
?
Power Output
↑Improves
?
DNA methylation
↑Worsens
?
Schizophrenia symptoms
↓Improves
?
Sprint Performance Metrics
↑Improves
?
Power Output
↑Improves
?
Anaerobic Capacity
↑Improves
?
Muscular Endurance
↑Improves

Evidence by Condition

Best grade per condition (each condition may have multiple outcomes)

BSwimming Performance
2
Aerobic Exercise Metrics↑Swimming Performance MetricsImproves↑Power OutputImproves
BHealthy Muscle Aging
2
Aerobic Exercise Metrics↓Body FatImproves↑StrengthImproves
BMcArdle Disease
2
Exercise Tolerance↑Power OutputImproves↓Muscular Dystrophy SymptomsImproves
BMitochondrial Myopathy
2
↓Mitochondrial Cytopathies SymptomsImproves↑Power OutputImproves↓Muscular Dystrophy SymptomsImproves
BMuscle Size & Strength
2
↑Anaerobic CapacityImprovesAerobic Exercise Metrics↑Jump HeightImproves
BAnaerobic Exercise Performance
1
↑Jump HeightImproves↑StrengthImproves↑Peak power output (PPO)Improves
CGeneral Athletic Performance
2
↑AldosteroneImprovesAerobic Exercise Metrics↓WeightImproves
CRunning Performance
2
Aerobic Exercise Metrics↑Anaerobic CapacityImproves↓WeightImproves
CAmyotrophic Lateral Sclerosis
2
Amyotrophic Lateral Sclerosis Symptoms↑Lung FunctionImproves↑Power OutputImproves
CParkinson's Disease
2
Parkinson's Disease Symptoms↑Power OutputImproves↑Subjective Well-BeingImproves
CKidney Health
2
Bilirubin↑Kidney FunctionImproves↑CreatinineImproves
CMyotonic Dystrophy Type 1
2
Bilirubin↑Power OutputImproves↓Muscular Dystrophy SymptomsImproves
CBody Composition
1
↑Blood FlowImproves↑Power OutputImproves↑StrengthImproves
CMetabolic Health
1
↓Blood glucoseImproves↑Muscle Creatine ContentImproves↑InsulinWorsens
CMuscle Recovery
1
↑Anaerobic CapacityImproves↑Muscle DamageWorsens↓Muscle SorenessImproves
CChronic Obstructive Pulmonary Disease (COPD)
1
↓Body FatImproves↓COPD SymptomsImproves↑Exercise ToleranceImproves
CCycling Performance
1
↑Anaerobic CapacityImproves↑Power OutputImproves↑Oxygen UptakeImproves
CDuchenne Muscular Dystrophy
1
↑CreatinineImproves↑Power OutputImproves↓Muscular Dystrophy SymptomsImproves
CFibromyalgia
1
↑CreatinineImproves↓Fibromyalgia SymptomsImproves↑MemoryImproves
CType 2 Diabetes
1
↑Glycemic ControlImproves↑Kidney FunctionImproves

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