Why Creatine Is the Most Effective Fitness Supplement: Scientists

It’s also one of the most researched fitness supplements, and study after study suggests it can provide a performance boost, more strength and muscle gains, and even a healthier brain.

Creatine isn’t new—it caught on as a supplement in the 90s thanks to Olympians who swore by it for elite athletic competition.

But demand has exploded in the past few years, and it’s considered a staple that sports fans have been willing to pay double the price during the post-pandemic shortage.

And it’s not just consumers; scientists agree. This summer, even more science came out supporting creatine’s muscle-building and fat-burning benefits, with minimal side effects.

With all the accumulated evidence and the relatively low price of creatine, experts consistently recommend it as a basic supplement in the gym. Here’s why you might want to give it a try (if you haven’t already).

Creatine helps fuel more reps, which leads to better gains

The latest findings on creatine suggest it has a modest benefit for both muscle growth and fat loss, according to a study published July 23 in The Journal of Strength and Conditioning Research.

Researchers at the University of New South Wales concluded from existing data that creatine users gain an extra 2.4 kilograms of lean muscle and lose nearly 1.5 kilograms more fat than non-supplementers.

Extensive previous research supports that creatine is linked to benefits that, although small, can be significant.

It works by providing extra fuel to muscle tissue, stimulating more work in the gym for better gains or faster fat burning, and the box is also stored in the brain to protect cognitive health according to recent research.

In contrast, other top fitness supplements have more mixed evidence when it comes to building muscle and burning fat. They can be useful, but in specific contexts:

• Pre-training are extremely popular. Scientists warn that the ingredients vary widely. Proprietary blends often don’t reveal what you’re actually getting and rely primarily on caffeine for any benefits.
• BCAAs they are amino acids that help you rebuild muscle tissue and get stronger. There is mixed evidence that supplementing with these helps because you probably already get enough amino acids through food.
• Protein shakes and powders they’re mostly a convenient source of nutrition you might otherwise get through food—there’s nothing extra to boost your gains, according to a dietitian.

Other supplements are less evidence-based, less reliable, and may carry more risks, especially when bought online through gray market sites.

The only supplement that comes close to challenging creatine in terms of broad benefits and extensive research is caffeine. While caffeine can boost workouts and is relatively safe in moderate doses, it can have serious side effects in large amounts, so it’s better to drink coffee than a concentrated supplement.

The best type of creatine to choose for muscle growth and fat loss

Not all creatine on the market is the same. The most well-researched form is creatine monohydrate, which has enough evidence behind it that sports nutritionists consider it effective and safe. Mild side effects such as digestive upset may occur, but they tend to be temporary and mostly related to higher doses.

It’s also safe for your wallet. Even with past deficiencies, creatine monohydrate tends to be the cheapest form, especially if you buy it pure instead of mixing it into complicated pre- or post-workout concoctions.

However, despite all the potential benefits of creatine, it is not a panacea. No supplement, no matter how well researched, can match the benefits of healthy lifestyle factors such as consistent diet, sleep, and exercise. Trainers recommend starting with high-value habits like these before trying supplements.

Once you’ve got your exercise and diet routine figured out, creatine could be just the thing to give your routine that extra edge.