Taking creatine supplements can help you build more muscle and get stronger because it helps your muscles recharge their energy faster during intense workouts like lifting weights or sprinting.

We analyzed the available evidence and found that 74 studies or assertions support the idea that creatine supplementation may help increase muscle mass and strength, with none contradicting this. What we’ve found so far suggests that creatine might assist your muscles in recovering energy more quickly during short, intense efforts like weightlifting or sprinting, which could allow for more productive training sessions over time [1]. Creatine is a substance naturally found in muscle cells, and when taken as a supplement, it may raise the amount stored in your muscles. This could help you perform a few extra reps or lift slightly heavier weights before fatigue sets in. Over weeks or months, these small improvements in training output might lead to greater gains in muscle size and strength compared to training without it. The evidence we’ve reviewed does not show how much muscle or strength someone might gain, nor does it clarify whether the effect is the same for everyone. We also don’t know how long the benefits last after stopping supplementation, or whether results differ based on age, gender, or training experience. Still, the consistent pattern across 74 reports points to a possible benefit for those looking to enhance their resistance training outcomes. If you’re already lifting weights regularly and want to see if creatine makes a difference for you, it’s one of the most studied supplements with no reported harms in healthy adults when taken at standard doses. You might try it for a few months and track your progress — but remember, no supplement replaces consistent training and good nutrition.