Is Creatine Actually Worth It? (Spoiler: Yes)
Is creatine good?
Are Supplements Like Creatine Worth It?
Let’s talk supplements. The shiny tubs at the store, the ads with shredded models, the promises that sound suspiciously like late-night infomercials—“Gain 10 pounds of muscle in 10 days!” (sure, buddy).
Here’s the truth: Most supplements are basically expensive pee. You swallow them, your body says “thanks but no thanks,” and then you… donate them to the porcelain gods. But every so often, there’s one that actually earns its reputation. Enter: creatine.
What is it, really?
Creatine isn’t some lab-born mystery powder. It’s a naturally occurring substance your body already makes and stores in your muscles. Think of it as backup fuel for short, explosive efforts—like sprinting, lifting heavy, or trying to carry all 12 grocery bags in one trip because two trips are for quitters.
When you supplement with creatine, you’re just topping off the tank. And when the tank is full, you usually get:
A small bump in strength and power output
Faster recovery between sets
A little more lean muscle over time
But is it safe?
Yes. Creatine is one of the most researched supplements on the planet. We’re talking thousands of studies, decades of data. The verdict? Safe for healthy adults, effective for both men and women, and not just for bodybuilders. Athletes, weekend warriors, even older adults benefit. (In fact, there’s cool research on creatine helping with brain health as we age. Bonus points.)
The catch (because there’s always a catch)
Creatine doesn’t work like pre-workout—you won’t slam a scoop and suddenly PR your deadlift. It’s about consistent use over time. The typical dose is 3–5 grams daily. Skip the loading phases and the “mega-scoops.” Just take it once a day and let it quietly do its job in the background.
Oh, and you might gain a little water weight—in your muscles, not your belly. That’s a good thing. Think of it as your muscles becoming better hydrated and ready for action.
So… is it worth it?
If you’re already doing the big rocks—training consistently, eating protein, sleeping like a responsible adult (or at least trying)—then yes, creatine is one of the only supplements I’d give a solid thumbs up. It’s cheap, safe, and effective. Honestly, it’s the Costco rotisserie chicken of supplements: surprisingly affordable, reliable every time, and way more useful than it has any right to be.
If, on the other hand, your training is inconsistent and your nutrition looks like a fast-food bingo card… then creatine isn’t your magic bullet. Get the basics nailed down first, then add the supplement.
Bottom line: Creatine won’t turn you into The Rock. But it will give you a small, steady edge in strength, muscle, and recovery—if you’re doing the work. Think of it as the cherry on top, not the whole sundae.
Looking for guidance with your workouts or nutrition? Give the form below a few minutes of your time and I’ll reach out to learn more about your goals! I start everyone with a complimentary training session and/or two weeks of free online personal training!