Taking creatine supplements at 10–20 grams per day for six weeks does not lead to measurable changes in body fat, muscle mass, how much people move, or how many calories they consume.

We analyzed the available evidence and found that taking creatine supplements at 10–20 grams per day for six weeks does not lead to measurable changes in body fat, muscle mass, physical activity levels, or energy intake in healthy young adults [1]. This conclusion is based on the single assertion we reviewed, which was supported by 53.0 studies or data points and had no contradictory findings. What we’ve found so far suggests that, under these specific conditions — a daily dose of 10–20 grams over six weeks — creatine supplementation doesn’t appear to shift how much fat or muscle a person carries, how active they are, or how many calories they eat. The evidence doesn’t show an increase in muscle gain, a drop in body fat, or any noticeable change in movement patterns or appetite. It also doesn’t suggest that people eat more or less when taking creatine during this time frame. It’s important to note that this analysis only covers one set of conditions: healthy young adults, a specific dosage range, and a six-week period. We haven’t reviewed longer-term use, different age groups, or people training intensely. The evidence we’ve reviewed so far doesn’t show a link between creatine and changes in body composition or behavior under these parameters, but that doesn’t mean it couldn’t under other circumstances. For someone considering creatine, this suggests that if you’re taking it for six weeks at a typical dose, you shouldn’t expect to see changes in your weight, activity level, or appetite simply because of the supplement. Any other effects — like improved strength or recovery — would need to be measured separately.