One of the better-supported supplements for improving training-driven strength and lean mass.
Cost and effort, honestly
What the evidence supports
Creatine combined with resistance training can produce greater gains in strength and lean mass than resistance training alone, including in older adults.
Most relevant when
Preserving or building muscle is a priority, particularly alongside a consistent resistance programme.
Keep in perspective
This is strong evidence for performance and body-composition outcomes — not proof that creatine extends lifespan.
Safety
Generally well tolerated, but people with kidney disease, pregnancy or complex medical conditions should discuss supplementation with a clinician.
Sources
Your payoff
See whether this belongs in your plan, what it could realistically change, and where it ranks against your other options.
- Personal relevance
- Signals it may improve
- Priority versus your alternatives
- Recommended starting point
- How we would track response
Requires your health history, labs and available wearable data.
Educational information, not a diagnosis or prescription. Medication decisions require consultation with a qualified clinician.