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The Latest Research on Creatine

Creatine is one of the most widely studied supplements in the world, having been studied for well over 100 years and best known for improving strength and performance. In recent years, research has expanded beyond sports nutrition, showing benefits for cognition, metabolic health, aging, and even chronic conditions like Alzheimer’s and heart failure. Here’s what the latest research says, how much to take, and how choose the best creatine supplements from trusted brands. 

What the Latest Research Shows

Muscle Health: Studied for over 100 years for muscle growth and health, creatine has been shown again and again that combined with resistance training and other exercises boosts performance. A 2022 meta analysis found that creatine combined with resistance training increased lean muscle mass, regardless of age. (Delpino et al.). 

Brain & Cognition: A 2024 meta-analysis of 16 clinical trials found significant improvements in memory and processing speed, especially in older adults or those under mental stress (Bi et al., Nutrients, 2024).

Alzheimer’s Disease: Researchers at the University of Kansas reported that 20 g/day for eight weeks increased brain creatine by 11% and improved working memory in patients with Alzheimer’s (KU Medical Center, 2025).

Sleep Deprivation: High-dose creatine enhanced brain energy metabolism and focus in people awake for 21 hours, suggesting a role in supporting mental resilience (Bauer et al., Scientific Reports, 2024).

Heart Failure: A 2024 clinical trial showed creatine supplementation improved walking distance, exertion levels, and quality of life in patients with chronic heart failure (López-Clemente et al., REC CardioClinics, 2024).

Healthy Aging: Reviews continue to support creatine for maintaining strength, muscle mass, and function in older adults, especially when combined with resistance training (Candow et al., JAPA, 2025).

Taken together, the evidence shows creatine is far more than a “gym supplement”,  it supports muscle, brain, and overall vitality across the lifespan.

Is Creatine Safe? 

Creatine monohydrate is considered one of the safest and best studied dietary supplements available.

  • Long-term studies show no harm to kidney or liver function in healthy adults

  • Mild side effects (like water retention or digestive discomfort) may occur at higher doses

Those with kidney disease or other chronic health conditions should check with their healthcare provider before supplementing.

How much should I take?

  • Standard dose: 3–5 g/day

  • Loading phase: 20 g/day for 5–7 days (optional, mainly for active individual for faster saturation)

  • Higher dose for certain conditions and individuals: 7-10g/day in divided doses 

Choosing the Best Creatine Supplements

Not all creatine powders are created equal. Purity, testing, and certifications matter, especially today as the popularity of creatine has unfortunately inspired a lot of fake and low quality brands to flood the market. Two of the most trusted, 100% creatine, and research-backed options are:

  • Thorne Creatine - Micronized creatine monohydrate, NSF Certified for Sport, with 5 g per serving. Ideal for athletes who need third-party tested supplements.

  • Designs for Health - Pharmaceutical-grade, micronized creatine monohydrate, 5 g per serving. Trusted for clinical quality and consistency, suitable for health-conscious adults, a tive individuals, and athletes.

All creatine products that we carry are 100% authentic. Shop All

Key Takeaways

  • Creatine supports more than just athletic performance - it can also benefit cognition, slow aging, and can help chronic health conditions.

  • Daily use of 3–5 g creatine monohydrate is safe, effective, and well supported by decades of research.

  • High-quality brands like Thorne and Designs for Health ensure purity, consistency, and trusted results.

Whether you’re looking to optimize training, preserve brain health, or age more gracefully, creatine remains one of the most effective and versatile supplements available today.