What are the potential health benefits of creatine?
Creatine is a compound made from three amino acids. It's stored in our muscle and brain tissue and helps our cells generate adenosine triphosphate (ATP)—a compound that delivers explosive bursts of energy when needed, like during a high-intensity workout at the gym, explains Paul Kriegler, R.D., L.D., a registered dietitian and senior director of nutrition product development at Life Time.
While muscle-supporting supplements are often thought of as a guy thing, an increasing number of women are getting in on the creatine game. That's because women gradually lose muscle starting in their 30s, with 3% to 5% of their muscle mass declining each decade. Losing muscle can affect metabolism, mobility, and more. However, research indicates creatine can help women build more muscle and strength.
In addition to age- and hormone-related muscle loss and fat gain, many women also struggle with disrupted sleep, mood changes, and brain fog. But a review of 16 randomized controlled trials of creatine monohydrate (the most common form) found it improved memory, attention, and processing speed. Research suggests creatine may also improve sleep, support collagen production, and decrease inflammation.
People taking GLP-1 medications are also turning to creatine. They typically lose muscle more quickly and because they're eating less, they may not get enough creatine in their diets. An April 2026 editorial published in The Journal of Nutritional Physiology recommended creatine supplementation, along with strength or resistance training, to offset this.
What is the best time of day to take creatine?
The experts are in agreement on this one: There is no single best time of day to take creatine. Consistency matters much more than timing. Our tissues have to become saturated with creatine to see real benefits, and that takes several weeks or even months of regular use. If you're more likely to remember to take it with your morning multivitamin, for instance, do that. Think you'll stick to it as part of your nighttime wind-down regimen? Experts say that's OK, too.
"The real science on creatine is that it's a saturation game," Dr. LaValle says. "Take it at the same time each day to create consistency and build saturation levels."
As for timing around exercise, there's some debate about whether creatine is more effective when taken either before or after a workout. A review of studies on creatine timing found taking creatine either right before or right after resistance training produced similar results for muscle mass.
What to consider before taking creatine
Creatine has been widely studied and is considered to be safe for most people. "The safety profile appears to be excellent, with extremely low rates of adverse events reported among the tens of thousands of research subjects and millions of consumers," Kriegler says.
That said, creatine can cause some stomach upset and bloating, especially as your body adjusts at first. GI issues are also common when people opt to do a "loading phase": a period of about a week when you're flooding your tissues with larger amounts of creatine (about 20 to 25 grams a day).
The experts, as well as most research, support taking 3 to 5 grams a day, or up to 10 grams, if you can tolerate it. Research into creatine's brain benefits has found improvement in cognitive function at 10 to 20 grams per day.
Slight weight gain is also possible. "People may notice a small increase in weight in the first week of starting creatine, which is due to the creatine attracting more water into our cells," Kriegler says.
People with kidney disease should avoid taking creatine, as it can raise creatinine levels and be hard on kidneys, Dr. LaValle cautions.
Always consult with your physician before starting any supplements, and research manufacturers before buying creatine. "Get it from a reputable source with third-party testing to ensure a clean product," Dr. LaValle says.
The bottom line
Creatine is a popular supplement to help build muscle mass, recover more quickly during workouts—even improve sleep, mood, inflammation, and cognitive function. Creatine monohydrate is the most common form of the supplement. Experts say how consistently you take creatine matters more than when you take it. Creatine needs to saturate tissue in order to work properly, and it takes consistency over time to build that.
Want to better track your creatine intake and health metrics? The Xiaoshu Health App can sync with Apple Health to monitor relevant indicators and help you manage your daily supplementation plan scientifically.