Vital. What to look for

New to creatine? Start here.

The simplest way to
stay strong and sharp.

Creatine is a natural substance your body already makes and uses for energy. Taking a little extra each day is one of the safest, best-proven ways to help your muscles and your mind, especially as you get older. No drugs. No stimulants. Just a simple daily habit.

Tell me more Is it safe?
  • 1,000+studies done on it
  • 25+ yrsof research
  • Naturalfound in everyday food
The basics

What creatine is, in plain words

Creatine is a natural substance your body makes on its own. You also get it from food, like meat and fish. Your muscles keep it on hand and use it for quick bursts of effort: lifting something heavy, climbing the stairs, or getting up out of a chair.

Most people's stores are only partly full. Taking a small amount each day tops them up, so your muscles have a little more energy to draw on. Your brain runs on the same kind of energy, which is why researchers now study creatine for the mind too, not just the body.

  1. Tops up Fills your muscles' energy stores
  2. Gives energy Ready the moment you need it
  3. You feel it A bit stronger, a bit sharper
Why people take it

What it can do for you

Each one is labeled by how strong the research is, so you know what's solid and what's still early.

Proven

Strength and muscle

The clearest benefit. It helps you get a little stronger and hold on to more muscle from the same activity. That matters more, not less, as you age.

Good evidence

Memory and focus

Research shows it can help with memory, attention, and how quickly you think. The benefit looks biggest in older adults.

Good evidence

Aging well

Your natural stores drop as you get older. Keeping them topped up may help protect both your muscles and your mind over the years.

Still early

Brain health

Early studies are even looking at creatine for conditions like Alzheimer's. The signs are encouraging, but this research is still in its early days.

Is it for me?

Odds are, yes

Creatine isn't just for athletes. Most people fit one of these.

Anyone over 60Helps keep muscle strong and the mind clear.
Not a big meat eaterYou get very little from food, so you gain the most.
Active peopleMore energy for workouts, walks, and daily life.
Anyone who wants focusThe same energy helps your brain, too.
WomenWorks just as well, and many don't get enough.
After a poor night's sleepMay take the edge off feeling foggy.
The big question

Is it safe? Yes.

Creatine is one of the most studied supplements in the world, and for healthy adults it has a strong safety record. Taken in normal amounts, studies have not found it to be harmful. A few common worries, cleared up:

“It hurts your kidneys”For healthy people, studies show no kidney harm. If you have a kidney condition, check with your doctor first.
“It's a steroid”It isn't. It's a natural substance found in everyday foods like meat and fish.
“It's just water weight”You may gain a pound or two of water in your muscles at first. That's normal, and the real benefits come with time.

This is general information, not medical advice. If you're pregnant, take medication, or have a health condition, check with your doctor before starting.

Couldn't be easier

How to take it

1A teaspoon a day

About 5 grams (one small scoop), any time of day. Take it every day.

2Stir it in

Mix into water, juice, or coffee. No special timing or routine.

3Start with monohydrate

Look for plain “creatine monohydrate” on the label. The pricey “advanced” types of creatine don't work any better, so don't pay extra for those.

How much?5 grams a day is right for almost everyone. A couple of situations may call for a bit more.

5 g Every day

The amount almost everyone should take. Simple, proven, and where you should start.

Proven
~10 g For your memory

Some people take a bit more to help the brain, since creatine reaches it slowly.

Still early
~20 g After missed sleep

A bigger one-time amount has helped people stay sharp after a rough night or jet lag. For the odd occasion, not every day.

Still early

When in doubt, keep it simple: 5 grams a day is all most people ever need.

Choosing one

What to look for

If you decide to try it, here's what makes a good one. The best also add two helpers.

5 g Plain monohydrate

The kind used in almost every study. It works as well as the pricey “advanced” types and costs less.

+ HMB Keeps your muscle

HMB helps protect the muscle you already have. Paired with creatine, you hold on to more of it.

+ Electrolytes Helps you stay hydrated

Creatine pulls water into your muscles. A little calcium, magnesium, and potassium keeps that in balance.

Plain creatine works on its own. One that also includes HMB and electrolytes simply does a bit more.

One simple thing, well worth doing

It's cheap, it's safe, and it's backed by more research than almost anything on the shelf. If you want one easy habit that helps your body and mind as you age, creatine is a great place to start.

What to look for

Or read the research yourself ↓

Don't just take our word for it

The research

  1. Sports nutrition experts' review of creatine's safety and benefitsMuscle, dosing, and safety, from 25+ years of research
  2. Review of 16 studies on creatine and thinkingMemory, attention, and processing speed in 492 adults
  3. Creatine and the mind in older adults1,542 people aged 55+ — Nutrition Reviews (Oxford)
  4. Creatine and Alzheimer's — an early studyUniversity of Kansas Medical Center
  5. Creatine plus HMB for muscle and strengthThe two work better together — PubMed
  6. Creatine and staying sharp after missed sleepScientific Reports, 2024
  7. Short video: what creatine is and doesAn easy overview
What to look for in a creatine →