Creatine is a widely researched and popular supplement primarily taken to improve exercise performance and increase muscle mass. Here are some key benefits and considerations regarding creatine supplementation:

1. Improved Exercise Performance: Creatine has been shown to enhance performance in high-intensity, short-duration activities such as weightlifting and sprinting by increasing phosphocreatine stores in muscles¹.

2. Increased Muscle Mass: Supplementing with creatine can promote greater gains in strength and lean muscle mass when combined with resistance training¹. This effect is more pronounced when creatine is consumed in amounts of around 0.1 g/kg of body weight¹.

3. Enhanced Recovery: Creatine may help accelerate recovery post-exercise by reducing muscle cell damage and inflammation. This contributes to less muscle soreness and quicker recovery times².

4. Endurance Benefits: While most of creatine's benefits are seen in high-intensity, short-duration exercises, there is evidence suggesting that creatine supplementation might also improve performance in endurance activities by enhancing glycogen storage and reducing oxidative stress³.

5. Neurological Benefits: Emerging research suggests that creatine may have potential neurological benefits, possibly aiding in the treatment of certain neurological diseases and improving cognitive function⁴.

6. Safety: Creatine is considered safe for short-term and long-term use in healthy individuals. However, the perception of safety, particularly for long-term usage across different populations, cannot be guaranteed without more extensive research⁵⁶.

For detailed information, refer to Examine.com¹ and multiple studies published on PubMed³⁴⁵.

Footnotes

1. Examine.com ↩ ↩² ↩³ ↩⁴

2. PubMed Central, 2021 ↩

3. PubMed Central, 2025 ↩ ↩²

4. PubMed Central, 2021 ↩ ↩²

5. PubMed Central, 2017 ↩ ↩²

6. PubMed Central, 2021 ↩