Is creatine good for weight loss? What the science says

While creatine is commonly associated with bodybuilders and athletes, you might wonder whether its potential benefits extend beyond muscle and strength. You might even ask yourself: Is creatine good for weight loss — and if so, will the scale actually go down? 

The short answer: Creatine isn't a fat burner, and it may actually cause a temporary uptick in scale weight at first. But for people trying to improve their body composition, it can be a useful addition to a consistent exercise routine. And by improving body composition, creatine may support weight loss over time. 

Here's a closer look at what the science says. 

Creatine is a naturally occurring compound that’s created in the kidneys, liver, and pancreas before being transported to the skeletal muscles, heart, brain, and other tissues. About 95% of creatine is stored in the muscles, where it plays a key role in energy metabolism and production.

More specifically, creatine aids in the production of adenosine triphosphate (ATP), the primary source of energy in cells. ATP is essentially your body’s fuel; it’s required to power muscles through physical activity, from daily movements to high-intensity exercise. So, that means creatine is also part of what it takes to be able to provide your muscles with energy. 

While your body naturally produces creatine, you can get additional amounts from certain foods, such as fish and certain meats, as well as supplements. And on that note…

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During intense workouts (think: sprinting, bursts of heavy weightlifting), your muscles require a lot of energy — and fast. So, they use more and more ATP to create the necessary energy. 

The benefit of creatine, specifically creatine monohydrate (the form that’s commonly found in supplements and most studied), is that there is an association between creatine supplementation and increased glycogen storage in muscle. The glycogen that creatine promotes can quickly release glucose, an important source of energy in the body. 

Because energy derived from glucose is essential for the muscle recovery process, consuming creatine could help with muscle healing after strenuous workouts (though evidence is still mixed). 

In general, the body needs to replenish 1–3 grams of creatine per day to maintain normal levels. While you can get creatine from protein-rich foods in your diet, creatine monohydrate supplements are available in various forms (e.g. capsules, powders, tablets, and gummies). They’re frequently used by athletes and bodybuilders to help build muscle and boost athletic performance. 

Creatine doesn’t directly cause weight loss and, as such, isn’t commonly considered to be a weight loss supplement. But it may have effects that could help support a weight loss journey. 

In other words, creatine may help you lose weight — indirectly.

Studies show the best approach for losing weight includes a combination of factors, such as following a nutritious, balanced diet and regular exercise. But staying active and powering through challenging workouts (such as strength training, which can be particularly beneficial for weight loss) requires your mind and body to be in tip-top shape. 

This is where creatine supplements can come in: Research shows that creatine can support muscle health and recovery after certain types of strenuous exercise. These effects can help you keep a consistent workout routine and even increase exercise intensity over time, both of which can contribute to weight loss and management. 

It can — indirectly. 

Research suggests that creatine supplementation can improve muscle metabolism and regeneration. This can contribute to increased muscle growth over time. 

Increased muscle mass is often associated with a higher resting metabolic rate (RMR), the amount of energy your body burns at rest. And the higher the RMR, the more energy or calories you’re able to burn at baseline throughout the day, therefore contributing to a faster metabolism. 

No, creatine doesn’t directly burn fat. But it can indirectly support fat loss through its effects on muscle.  

Some research suggests that, when combined with resistance training, creatine supplementation can result in a minor, but statistically significant, reduction in body fat percentage more than resistance training alone. Other research shows modest reductions in total fat mass, though effects are small. 

This suggests the effects of creatine on fat in the body are minor, and that creatine may result in decreased body fat percentage by increasing other components in the body (such as muscle) rather than directly decreasing fat. 

Nonetheless, a lower body fat percentage can have a positive impact on your health. A higher body fat percentage has been linked to a higher risk of cardiovascular disease, type 2 diabetes, and a higher risk of cancer.  

As mentioned before, creatine may have positive effects on muscle metabolism. Some research also suggests that creatine supplementation may reduce damage to muscles during exercise. This could help speed up post-workout recovery, though evidence is mixed and more research is needed. 

Notably, creatine’s uses and potential benefits can extend beyond the world of physical performance. 

Better brain health. For starters, some amounts of creatine supplementation may improve mental fatigue and cognitive function, possibly through its role in energy production. The brain requires significant energy, so it needs quite a bit of ATP when performing difficult tasks, such as complex calculations or other information processing. 

Research suggests creatine supplementation can increase creatine stores in your brain, helping it produce more ATP and, in turn, power through challenging situations. The same reasoning may explain why creatine supplementation can also strengthen memory. 

That being said, not all studies demonstrated such improvements, so more research is needed to truly determine how (and to what extent) creatine supplementation can benefit the brain and its processing. 

Improved blood sugar. Small studies have shown that taking a creatine supplement may improve the management of blood sugar levels and reduce hemoglobin A1C levels in people with diabetes. 

Creatine may help lower blood sugar levels by helping your body move glucose (sugar) from the bloodstream into muscles and other cells.

Other potential benefits of creatine have also been reported:

• Better immune health

• Better heart health

• Improvement in neurodegenerative diseases

However, the results of studies are mixed, and much of the research is focused on animals. So more research is needed to understand the benefits, if any, that creatine supplementation can have on these systems in humans.

Creatine monohydrate is a commonly used supplement and is generally considered safe when taken at the appropriate levels. But with any supplement, there are potential side effects and risks.

When taking a creatine supplement, you could experience side effects, such as:

• Bloating

• Cramping

• Gas

• Nausea

However, these side effects are typically minor and have not been reported to occur very frequently. 

Some people may experience temporary weight gain from fluid retention after starting a creatine supplement. This is not fat gain.  

This water retention happens because creatine has an osmotic effect. As creatine concentrations in your muscles increase, the body draws water into the muscle cells to maintain the normal ratio. This effect is typically temporary while the body adjusts to the new amount of creatine available in the muscles. 

There is conflicting information regarding whether creatine affects kidney function. However, given concerns that creatine supplementation can affect your kidneys, it’s better to have your kidney function checked and monitored if you are planning to introduce new supplements, such as creatine monohydrate, into your routine. 

It’s also important to note that the US Food and Drug Administration (FDA) doesn’t regulate dietary supplements, such as creatine. This means creatine supplements do not have to go through the same rigorous testing for safety and efficacy as prescription medications. As such, there’s no guarantee that what you see on the label is what you’ll actually get. 

Remember, it’s always a good idea to talk with your healthcare provider before starting a new supplement, especially for people who have pre-existing conditions. 

If you (with guidance from a healthcare provider) decide to take creatine for weight loss, it’s best to do so alongside a healthy diet and exercise. 

Also, keep in mind that creatine is likely to cause an initial amount of weight gain due to water retention. So weight loss may not be the first thing you experience after incorporating it into your routine. 

Beyond that, here’s how to use creatine for weight loss. 

Follow a consistent exercise routine  

When you’re trying to lose weight, sticking with a consistent exercise routine can provide a big boost to those weight loss goals. And taking a creatine supplement could help you make the most of those workouts. 

Staying active can be more challenging when you feel tired during a workout and sore afterward. Muscles need ATP most during bursts of higher-intensity workouts, such as resistance training or sprinting. 

So combining creatine with bursts of intense activity may be able to help improve glycogen stores in your muscles and promote muscle recovery afterward. The key, however, is keeping a consistent workout routine — without that, creatine can only help so much.  

Eat a balanced, protein-rich diet  

When you’re trying to lose weight, the food you eat matters.

The exact diet and meal pattern you follow while losing weight can vary based on your goals, dietary restrictions (think: allergies), and other factors. But it’s key to aim for eating a balanced diet full of nutrient-dense foods. This can help give your body all of the nutrients it needs so you can feel your best. 

Try to eat a variety of vegetables, fruits, nuts, seeds, legumes, whole grains, and lean protein foods. Getting enough protein is particularly important when taking creatine alongside resistance training, as adequate protein intake supports muscle building and recovery. (Not sure how much protein to eat for weight loss and muscle gain? This free calculator can help.)

All that said, while a balanced diet and creatine supplementation don’t directly impact each other, together they could support weight loss through their individual benefits.

Choose third-party tested supplements  

Dietary supplements are not regulated by the FDA for safety or efficacy. Meaning, there is no official testing of supplements required for regulation. But companies can elect to have their supplements tested by organizations, such as NSF International or ConsumerLab. 

When choosing supplements, consider looking for brands that have been third-party tested. According to NSF, their testing verifies the product contains what it claims, conducts a toxicology review, and screens for undeclared or harmful ingredients. 

Be sure to read the label and follow the recommendations provided for the dose of the supplement. If you have any questions about how much to take or which supplement may be a fit for you, talk to your healthcare provider for personalized guidance. 

Take the right dose 

There is no single set of guidelines for the recommended daily intake of creatine. But a 2021 journal article reports the recommended dose of creatine is about 0.1 grams per kg of body mass per day — up to 3–5 grams per day.

Some athletes use a loading phase for creatine supplements followed by a maintenance phase. During a loading phase, a person typically takes ~20 grams per day (split into 4–5 doses) for 5–7 days to rapidly saturate the muscles. They then drop to a maintenance dose of 3–5 grams per day. 

This approach is used to quickly raise the amount of creatine stored in muscles before moving into the lower dose of creatine. That being said, the benefits of this approach are unclear, and it may carry some risks.

 People with pre-existing kidney disease should talk to a healthcare provider before starting creatine, especially if considering a loading phase. While studies haven’t shown that creatine worsens kidney function, experts generally advise avoiding high doses in people with kidney disease or risk factors for kidney problems. 

At the end of the day, be sure to consult a healthcare provider or a registered dietitian about the best dose of creatine for weight loss based on your specific health needs and wellness goals. 

So, is creatine good for weight loss? Creatine isn't a fat-burning supplement — but for people focused on improving their body composition, it can be a valuable part of the picture. Here's what to take away:

• Creatine can indirectly support fat loss by fueling better workouts, supporting muscle recovery, and potentially improving body composition over time.

• When you first start taking creatine for weight loss (or another potential perk), you can often expect a temporary scale increase due to fluid retention or water weight. This is not fat gain, is typically temporary and should only involve a few pounds.

• Creatine works best when combined with resistance training and a protein-rich diet. 

• While there’s no one recommended daily dose of creatine, 3–5 grams per day is generally considered safe and effective.