Does creatine supplementation increase muscle mass and strength?

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.