3. It May Reduce Body Fat
The lean muscle that creatine helps create can help speed up the body’s metabolism. In a meta-analysis of studies involving more than 600 adults ages 50 and older, those who took creatine supplements during resistance training had a greater reduction in body fat percentage than those who took a placebo.
“Creatine supplementation doesn’t just benefit athletes — it provides positive benefits to recreational fitness enthusiasts, as well as younger and older individuals,” says Balls.
In another review of 266 adults under 50, the fat-burning benefits of creatine were less clear. The combination of resistance exercise and creatine supplementation led to a small reduction in body fat percentage among study participants, which reflects gains in lean muscle mass rather than a reduction in fat mass.
4. It May Help Boost Mood
Women, in particular, may get mental benefits from this type of supplement. Research has shown that they have lower levels of creatine in the frontal lobe than men, which is the part of the brain that controls mood, cognition, memory, and emotion. Supplementation may boost these stores, leading to improvements in mood.
5. It May Improve Mental Fatigue
Some creatine research on mental fatigue has been conducted in athletes. One review found creatine supplements may improve performance in sports that demand motor control, decision-making, coordination, and reaction time. And a small study of 10 elite rugby players revealed that creatine supplementation reduced the effects of sleep deprivation on throwing accuracy.
“Research has provided intriguing evidence that creatine may support brain function and cognitive function and mental fatigue,” says Mary Opfer, RD, a clinical associate professor and director of the Nutrition and Dietetics Teaching Kitchen at Pace University in White Plains, New York. “However, I believe that we need more evidence and data, particularly in the dosing protocol.”
One review found that participants who took 8 grams of creatine for five days increased oxygen utilization in the brain and reduced mental fatigue when they performed repetitive mathematical calculations. It also found memory and processing speed increased with 5 grams of creatine taken for six weeks, and that long-term memory tasks were significantly improved in older adults who took creatine supplements.
6. It May Help Improve Diabetes Management
“A combination of regular exercise, either aerobic or resistance training, with creatine supplementation could have a noticeable effect on blood sugar levels,” says Opfer. “Creatine can be used as a complementary strategy when working out to improve glucose uptake.”
7. It May Help Heart Health
The heart is a muscle that may benefit from creatine too. The energy it needs to pump blood comes from a molecule known as adenosine triphosphate (ATP), and creatine can help transport ATP, thereby helping to ensure that the heart has enough of it to function properly.
Although this area of research isn’t as talked about as athletic performance, “It may play a big role in those at risk of heart disease,” says Balls. “More robust, double-blind, and randomized clinical human trials are needed on this topic to make conclusions.”
The Takeaway
- Creatine is a natural compound that helps transport energy throughout your body. Creatine supplementation may enhance physical performance, muscle size, and strength, and it may also increase endurance and help speed post-exercise recovery.
- Beyond athletic performance, creatine supplementation may help manage blood sugar levels in those with type 2 diabetes, reduce symptoms of depression, and promote heart health.
- More research is needed to bolster many of the health claims about creatine, so speak to your healthcare provider before trying these supplements.
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