Key takeaways:
Creatine is a popular supplement that may enhance athletic performance. But it’s not effective for weight loss.
Many people gain weight when taking creatine supplements. This is likely due to the addition of muscle mass.
Creatine supplements are generally well tolerated. Still, some people experience nausea, diarrhea, muscle cramps or stiffness, or trouble tolerating heat.
Creatine is a popular supplement these days. People used to mainly take it to improve muscle mass and athletic performance. But now people are taking creatine for anything from slowing aging to menopause. Is weight loss about to be added to that list?
Before you reach for creatine to boost your metabolism or exercise routine, it’s important to know what it can — and can’t — do.
What is creatine?
Creatine is a naturally occurring compound made of amino acids, which are the building blocks of protein. It supplies your body — especially your skeletal muscles — with energy. About half of your body’s creatine supply is produced in your liver, kidneys, and pancreas. The other half comes from creatine-rich foods — such as red meat, seafood, and dairy milk. You can also get creatine from supplements.
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How does creatine work?
Creatine is stored in your muscles as creatine phosphate (also called phosphocreatine). When you need a sudden burst of energy, your muscles convert creatine phosphate into molecules of ATP (the body’s primary energy source). For this reason, many people use creatine supplements to increase their own natural supply. By increasing phosphocreatine stores, you may be able to boost athletic performance and muscle mass.
Does creatine help with weight loss?
Creatine probably doesn’t help with overall weight loss. But it may help with fat loss.
Many people experience weight gain from creatine supplements. Some of that initial weight gain may come from water retention, as creatine pulls water into the cells. This effect is generally temporary, resolving within the first week or so.
Over time, however, the added weight is typically from muscle. So how much weight? Research shows that pairing a strength-training routine with 7 g of creatine per day increases muscle gains by about 2 lbs over 8 weeks. People who took creatine also lost about 1.5 lbs more fat than those doing resistance training without creatine over the same period.
So, even if the number on the scale goes up, your body fat percentage may still improve thanks to the addition of muscle.
That added muscle may support fat loss over time. Muscle burns slightly more calories at rest than fat. By adding more calorie-burning tissue, you can increase your daily calorie burn. Over time, this small boost may help you burn fat.
Keep in mind that these changes are modest and depend on consistent strength training. Simply taking creatine alone, without exercise, probably won’t create meaningful changes in body composition.
Does creatine help with longer or more intense workouts?
Since creatine helps with short, explosive bursts of activity, it’s most helpful during more intense exercise. It offers less help with longer, steady-state efforts like distance running or cycling. One review of several studies found that creatine only improved strength when paired with moderate-to-high intensity training.
That said, creatine supplements may indirectly support endurance training. Research suggests it can lower inflammation and muscle damage and speed up the replenishment of the body’s fuel stores. These effects may shorten your recovery between sessions, allowing you to train more consistently over time.
What are the side effects of creatine?
Some healthcare professionals worry that creatine may cause liver and kidney damage if taken in large amounts. However, studies show that creatine is generally safe and well tolerated when taken at recommended dosages. The International Society for Sports Nutrition recommends the following as safe dosages of creatine monohydrate:
Loading dosage: 0.3 g per kilogram of body weight per day for 5 to 7 days, split into 4 doses throughout the day
After the loading dosage: 3 g to 5 g per day for up to 5 years
Still, some people may experience side effects at these dosages. The most commonly reported side effects include:
Nausea
Diarrhea
Muscle cramps or stiffness
Trouble tolerating heat
Frequently asked questions
There’s no research showing that creatine supplements affect appetite. That said, one study found that people with higher dietary creatine intake had lower levels of leptin. Leptin is the “satiety hormone” that tells the brain when you’re full. This suggests that creatine may increase hunger. But more studies are needed.
Studies on optimal creatine timing are still inconclusive. Some show greater benefits when creatine is taken preworkout, others postworkout. For now, consistency seems to matter more than timing. So, you can take creatine whenever it’s most convenient for you.
There’s no research showing that creatine supplements affect appetite. That said, one study found that people with higher dietary creatine intake had lower levels of leptin. Leptin is the “satiety hormone” that tells the brain when you’re full. This suggests that creatine may increase hunger. But more studies are needed.
Studies on optimal creatine timing are still inconclusive. Some show greater benefits when creatine is taken preworkout, others postworkout. For now, consistency seems to matter more than timing. So, you can take creatine whenever it’s most convenient for you.
The bottom line
You have a natural supply of creatine in your body. Some of it is made in the liver, kidneys, and pancreas. You also get some from the food you eat. Many people take extra creatine to help increase muscle mass and strength. This means it’s more likely to make you gain weight than lose it. But since that weight gain is from muscle, it may also help you burn fat and improve body composition. But if you’re looking for a supplement to help with weight loss, it’s best to avoid creatine.
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References
Antonio, J., 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.
Desai, I., et al. (2024). The effect of creatine supplementation on resistance training-based changes to body composition: A systematic review and meta-analysis. Journal of Strength and Conditioning Research.
Kreider, R. B., et al. (2021). Creatine in health and disease. Nutrients.
Kreider, R. B., 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.
Mayo Clinic. (2026). Metabolism and weight loss: How you burn calories.
Mendes, R. R., et al. (2002). Creatine: the nutritional supplement for exercise - current concepts. Archivos Latinoamericanos de Nutrición.
Office of Dietary Supplements. (2024). Dietary supplements for exercise and athletic performance: Fact sheet for health professionals. National Institutes of Health.
Poortmans, J. R., et al. (2020). Adverse effects of creatine supplementation: Fact or fiction? Sports Medicine.
Ranisavljev, M., et al. (2025). Dietary creatine intake and serum leptin levels: A population-based analysis. Current Nutrition & Food Science.
Ribeiro, F., et al. (2021). Timing of creatine supplementation around exercise: A real concern? Nutrients.
Zhang, H., et al. (2025). Effects of creatine supplementation on muscle strength gains-a meta-analysis and systematic review. PeerJ – Life and Environment.
