Should I Take Creatine?
The Short Answer? Absolutely, Yes!
Creatine monohydrate is one of the most extensively researched supplements, with studies consistently proving it to be both safe and highly effective. Whether you're looking to increase strength, build muscle, enhance performance, or support brain health, creatine is a game-changer.
While best known for its role in muscle growth, creatine also provides cognitive and overall health benefits. In this article, we'll break down the science-backed benefits of creatine supplementation and how to use it for maximum effectiveness. We'll focus on systematic reviews and meta-analyses, which evaluate multiple studies to provide the strongest scientific conclusions.
1. Increased Strength & Power
A 2024 systematic review and meta-analysis examined the effects of creatine supplementation in combination with strength training. The findings showed that creatine supplementation, when paired with resistance training, resulted in significantly greater strength gains compared to resistance training alone (Wang et al., 2024).
How does creatine improve strength?
✅ Elevates intramuscular creatine stores
✅ Enhances the resynthesis of ATP, the primary energy source for high-intensity exercise
2. Enhanced Muscle Growth
Research has shown that creatine supplementation, when combined with resistance training, leads to greater increases in muscle mass. A 2023 systematic review and meta-analysis found that this combination promotes a small but significant increase in muscle hypertrophy in both the upper and lower body (Burke et al., 2023).
🔹 Unlike general lean mass gains, this study specifically examined skeletal muscle hypertrophy, distinguishing it from water retention effects.
3. Improved Recovery & Decreased Fatigue
The eccentric phase of a repetition can cause muscle damage, leading to soreness and temporary reductions in force production. A 2009 study examined the effects of creatine supplementation on muscle recovery following an eccentric-only workout designed to induce muscle damage.
Results: The creatine group showed greater force production and lower creatine kinase levels (a marker of muscle damage) compared to the placebo group (Cooke et al., 2009). This suggests faster recovery and reduced fatigue.
4. Cognitive Benefits & Brain Health
A 2024 systematic review and meta-analysis found that creatine supplementation may enhance memory, attention, and information processing speed in healthy individuals (Xu et al., 2024).
Additionally, a 2024 study investigated the effects of a single high dose of creatine on cognitive performance in sleep-deprived individuals. The study found improved cognitive function and memory after just one dose (Gordji-Nejad et al., 2024).
Neuroprotective Benefits
🧠 Creatine acts as an antioxidant in the brain, potentially supporting long-term brain health (Roschel et al., 2021).
5. Supports Overall Health & Wellbeing
Recent research suggests that creatine supplementation may enhance vascular and heart health, likely due to its antioxidant and anti-inflammatory properties (Clarke et al., 2021). While research is still evolving, early findings suggest creatine’s potential for cardiovascular health.
How to Take Creatine Monohydrate
✔ Dose: 3-5g per day (no loading phase needed), achieving muscle creatine saturation in 28 days.
✔ Timing: Can be taken any time of the day, though pre- or post-workout may enhance absorption.
✔ No need to cycle creatine or pair it with fast-digesting carbs—consistency is key for best results.
The Easiest & Most Effective Way to Take Creatine? MATERIA Pre-Workout!
Looking for an effortless and delicious way to meet your daily creatine needs?
💥 Each serving of MATERIA Pre-Workout delivers 5 grams of Creapure®️ Creatine Monohydrate—ensuring you hit your daily dosage without any hassle!
✅ Supports muscle growth, strength, and cognitive performance ✅ Convenient pre-measured dose in a great-tasting formula ✅ Made with Creapure®️—The highest quality creatine monohydrate
👉 Shop MATERIA Pre-Workout Now
Scientific References
📚 Burke, R., Pinero, A., et al. (2023). "The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis." Nutrients, 15(9).
📚 Clarke, H., Hickner, R. C., & Ormsbee, M. J. (2021). "The Potential Role of Creatine in Vascular Health." Nutrients, 13(3).
📚 Cooke, M. B., Rybalka, E., et al. (2009). "Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals." J Int Soc Sports Nutr, 6(13).
📚 Gordji-Nejad, A., Matusch, A., et al. (2024). "Single-dose creatine improves cognitive performance and induces changes in cerebral high-energy phosphates during sleep deprivation." Sci Rep, 14(1), 4937.
📚 Roschel, H., Gualano, B., et al. (2021). "Creatine Supplementation and Brain Health." Nutrients, 13(2).
📚 Wang, Z., Qiu, B., et al. (2024). "Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis." Nutrients, 16(21).
📚 Xu, C., Bi, S., et al. (2024). "The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis." Front Nutr, 11, 1424972.
