Creatine is one of the most researched supplements in sports nutrition — and for good reason. If you’ve ever wondered what does creatine do, the short answer is: it helps your muscles produce energy during high-intensity exercise. But the full picture is far more interesting.
In this guide, we break down exactly how creatine works in your body, what the research says about its benefits, and whether it’s worth adding to your supplement stack.
How Creatine Works in Your Body
Your muscles store creatine as phosphocreatine. During short bursts of intense activity — like sprinting, lifting heavy weights, or jumping — your body uses a molecule called ATP (adenosine triphosphate) for energy. The problem is that ATP gets depleted within seconds.
This is where creatine steps in. Phosphocreatine donates its phosphate group to regenerate ATP, giving you a few extra seconds of peak power output. It sounds small, but those extra seconds translate to more reps, heavier lifts, and better performance over time.
Proven Benefits of Creatine for Men
1. Increased Strength and Power
A meta-analysis of over 100 studies found that creatine supplementation increases maximal strength by an average of 8% and power output by 14% compared to placebo. This makes it one of the most effective legal performance enhancers available.
2. Greater Muscle Mass
Creatine helps you train harder, which drives more muscle protein synthesis. Studies show that lifters taking creatine gain significantly more lean mass over 12-week training periods than those taking a placebo. The initial weight gain (2-4 lbs in the first week) is primarily water drawn into muscle cells — a process called cell volumization that may also stimulate muscle growth.
3. Faster Recovery Between Sets
By regenerating ATP more quickly, creatine reduces the rest time you need between sets. This means more total training volume in the same workout window — a key driver of hypertrophy.
4. Cognitive Benefits
Your brain also uses ATP, and emerging research suggests creatine may improve short-term memory and reduce mental fatigue, especially during sleep deprivation or high-stress periods.
5. Potential Testosterone Support
Some studies have found modest increases in DHT (dihydrotestosterone) with creatine use, though the evidence is mixed. Creatine isn’t a testosterone booster per se, but the strength and training adaptations it supports can indirectly support healthy hormone levels.
Types of Creatine: Which Form Is Best?
Creatine monohydrate remains the gold standard. It has the most research behind it, the best absorption profile, and it’s the most affordable. Other forms — creatine HCl, buffered creatine (Kre-Alkalyn), creatine ethyl ester — may have marginal benefits in specific scenarios but none have been shown to outperform monohydrate in head-to-head studies.
For a deep dive into the best options, see our complete creatine buyer’s guide. If you’re comparing specific brands, our Thorne vs Transparent Labs comparison covers two of the top-selling products.
How Much Creatine Should You Take?
The standard protocol is 3-5 grams per day, every day — including rest days. Consistency matters more than timing. You can take it before or after your workout, mixed with water, protein, or juice.
A loading phase (20g/day for 5-7 days) can saturate your muscles faster, but it’s not necessary. Taking 5g daily will reach the same saturation point within about 3-4 weeks. For more on timing strategy, read our guide on when to take creatine.
Is Creatine Safe?
Creatine is one of the safest supplements available. Hundreds of studies spanning decades have found no adverse effects in healthy adults at recommended doses. Common myths debunked:
- Kidney damage? No evidence in healthy individuals. Those with pre-existing kidney disease should consult a doctor.
- Dehydration? Creatine draws water INTO muscles, but doesn’t dehydrate you. Just drink adequate water.
- Hair loss? Based on one study showing elevated DHT. No follow-up studies have confirmed this.
- Bloating? Possible during a loading phase. Stick to 5g/day to minimize water retention outside muscle tissue.
Who Should Take Creatine?
Creatine benefits virtually anyone who trains with intensity:
- Strength athletes — more reps, heavier weights, faster gains
- Endurance athletes — improved sprint capacity and interval performance
- Men over 40 — helps preserve muscle mass and strength during age-related decline
- Vegetarians/vegans — dietary creatine comes from meat, so plant-based eaters often have lower baseline stores and see bigger responses
Our Top Creatine Picks
If you’re ready to start, here are our top-rated creatine supplements:
- Optimum Nutrition Micronized Creatine — Best overall value, ultra-fine powder that mixes easily
- Thorne Creatine Monohydrate — NSF Certified for Sport, ideal for tested athletes
- Transparent Labs Creatine HMB — Added HMB and Vitamin D for enhanced muscle support
- Kaged Creatine HCl Capsules — Best capsule option, no mixing required
- MuscleTech Platinum Creatine — Ultra-pure HPLC-tested monohydrate
The Bottom Line
Creatine is the most effective, most researched, and safest performance supplement on the market. It works by replenishing ATP during high-intensity exercise, leading to measurable improvements in strength, power, muscle mass, and potentially cognitive function. At 3-5g per day with no cycling needed, it’s also one of the simplest supplements to use.
Whether you’re a beginner or an experienced lifter, creatine belongs in your stack. Browse our full creatine collection to find the right product for your goals.