Creatine benefits

Creatine can improve muscle strength, exercise performance, recovery, and lean mass, with possible cognitive and bone benefits. Creatine monohydrate is the best-studied form. 1 2

• 1. Phosphocreatine and performance: Creatine increases muscle phosphocreatine, supporting high-intensity exercise and helping improve performance and strength. 3
• 2. Lean mass and water: Some increase in lean mass comes from drawing water into muscle cells; greater training capacity may also contribute. 4
• 3. Brain and mood: Creatine supplies energy for the brain and may support cognition, mood, memory, and executive function, but cognitive findings are mixed and still emerging. 5 6
• 4. Bone mineral density: Research also suggests a possible benefit for bone mineral density. 7
• 5. Dose and hydration: A common dose is 3–5 grams daily, adjusted for body size; a transcript example suggests 5 grams around 180 pounds and higher amounts for heavier people. Staying hydrated is important. 8 9