20 Creatine Studies You Need to Know About
Creatine is one of the most well researched supplements in human history – backed by plenty of scientific literature!
No, it’s not just for gym goers. Studies have shown creatine’s benefits for the elderly, sleep deprived individuals, women (ladies, check out this read), those with chronic illnesses, and many more…
In this article, we’ve done the trawling through boring studies so you don’t have to.
For all 20 studies: we’ve highlighted who/what it is relevant to, then extracted the conclusion from said study, and finally given our own take on the findings.
Asking “How does creatine work?” or “How much to take?”, I’d suggest checking out this article: here (Jamie Miller, PT).
Otherwise, let’s dive into the science…
1. Creatine Protection Against Traumatic Brain Injury (Sullivan et al., 2001)
Conclusion: Creatine supplementation reduced damage from traumatic brain injuries in animal models.
Our Take: This study suggests that creatine and brain function isn’t just hype – it can be a legit tool for protecting your noggin. Can we extrapolate the findings to humans? Well, some of you already consider yourselves animals 😉
On a real note it’s up to you, but there’s a reason contact sports athletes are already supplementing with creatine…
2. Combining Creatine, Protein, and Training Increases Fat-Free Mass (Kerksick et al., 2007)
Conclusion: Subjects supplementing with creatine and protein gained more lean muscle mass than those using protein alone.
Our Take: Creatine muscle growth studies are some of the most common. If adding fat free mass is the goal, this study advocates getting your protein in, and adding creatine to the mix!
3. Working Memory and Processing Speed Increase with Creatine Supplementation (Rae et al., 2003)
Conclusion: Participants supplementing with creatine performed better on cognitive tasks.
Our Take: Another study examining creatine brain effects… Who knew gains weren’t just for the gym?!
4. Creatine Supplementation Showed Increased Resting Testosterone Concentration (Hoffman et al., 2006)
Conclusion: Resting testosterone levels increased in athletes supplementing with creatine.
Our Take: Wondering about creatine and testosterone? Looks like we’ve got positive news for you: This supplement might even help optimise your hormone levels.
5. Creatine for Sleep Deprived Individuals (Gordji-Nejad et al., 2024)
Conclusion: Sleep deprived individuals performed better on cognitive tasks when supplementing with creatine.
Our Take: Adequate sleep is essential. We’re not about to advocate you downgrade from 8 hours to 4. However, if sleep deprivation is inevitable for you, reach for creatine as a game changer for your mental clarity.
Want to know more about this study without the boredom of reading the academic paper? We did a deep dive on exactly what the study had to say which can be found here.
6. Creatine Supplementation for Women Under Conditions Such as Depression (Ellery et al., 2016)
Conclusion: Women with depression experienced improvements with creatine supplementation.
Our Take: This creatine effect on women is food for thought…
For you ladies struggling mentally or physically creatine supplementation is certainly worth a try.
7. Creatine and Oxygen Utilisation in the Brain (Watanbe et al., 2002)
Conclusion: Brain oxygen consumption increased with creatine intake.
Our Take: Another win for creatine research? Your brain loves the extra fuel.
8. Creatine for Combating Age-Related Muscle Atrophy (Dolan et al, 2019)
Conclusion: Creatine and resistance training helped slow muscle loss in older adults.
Our Take: Creatine for strength isn’t exclusive to spring chickens! Getting on and looking to combat that muscle loss? Well that appears to be one of the benefits of creatine…
9. Creatine and Cancer Tumor Growth (Campos-Ferraz et al., 2016)
Conclusion: In animal models, creatine supplementation reduced tumor growth by 30% compared to a placebo.
Our Take: This study was done on rats (no, not gymrats) so we’re going to have to wait for future research surrounding creatine effects on body issues.
10. Is Creatine Safe and Well Tolerated? (Kreider et al., 2017)
Conclusion: No significant adverse effects were found in short- or long-term use.
Our Take: Creatine side effects are basically non-existent in healthy individuals. Want to see more creatine myths debunked? We’ve done just that for you right here!
11. Creatine for Postmenopausal Women (Chilibeck et al., 2015)
Conclusion: Markers of bone strength improved with creatine supplementation.
Our Take: Creatine for menopausal women? Hell yeah – looks like creatine doesn’t discriminate.
12. Creatine for Muscle Hypertrophy and Recovery (Hespel & Derave, 2007)
Conclusion: Muscle growth and recovery improved with creatine.
Our Take: This one’s a no brainer – creatine for gym performance is well documented.
13. Creatine for Lean Body Mass, Strength, and Power (Bemben et al., 2001)
Conclusion: Significant improvements in body composition and performance.
Our Take: Creatine monohydrate research has stood up to scrutiny more than any other variant. It can be like the Wild West when looking for the best creatine supplement out there. Pro tip: As creatine monohydrate effects have been the most studied, always opt for this variant of creatine.
14. Creatine Improved Glycemic Control for Type 2 Diabetics When Combined with Exercise (Gualano et al., 2011)
Conclusion: Blood sugar regulation improved with creatine and exercise for those T2D.
Our Take: Interesting findings from Gualano et al. (The underlying mechanism seems to be related to an increase in GLUT-4 recruitment to the sarcolemma.) Personally, we’d love to see a similar study done for those with T1D (type 1 diabetes).
15. Creatine Enhanced Muscular Performance for Bench and Squat (Volek et al., 1997)
Conclusion: Strength improvements were observed.
Our Take: For those still asking “Is creatine effective?”, these are the sorts of studies worth a read.
16. Creatine Enhances Training Benefits for Parkinson’s Patients (Hass et al., 2007)
Conclusion: Improved muscle function and mobility in Parkinson’s patients.
Our Take: Another study exploring the creatine effect on brain related ailments. Definitely worth some consideration – excited to see further studies like this in the future.
17. Creatine Increases Muscle Power Output in Footballers (Yanez-Silva et al., 2017)
Conclusion: Footballers gained more explosive power with creatine.
Our Take: Another study on creatine for endurance athletes – an awesome supplement for gym performance and field sports.
18. Creatine Improves Quality of Life in the Elderly (Moon et al., 2013)
Conclusion: Benefits seen even without resistance training.
Our Take: Creatine benefits are not just for the young!
19. Creatine and Ergonomic Sprint Performance (Grindstaff et al., 1997)
Conclusion: Sprinting performance improved with supplementation.
Our Take: From weightlifting to sprinting, creatine appears to work like a charm for many…
20. Creatine for Women with Knee Osteoarthritis (Neves Jr et al., 2011)
Conclusion: Pain and mobility improved with creatine supplementation.
Our Take: Creatine studies on women keep bringing more unexpected wins…
Conclusion:
In our opinion, the evidence is clear – creatine is one of the greatest tools in your arsenal.
Whether you’re after increased lead mass, fancy a mental edge, or are fighting sleep deprivation, there is a study to turn to.
Want to experience the benefits for yourself? We’ve got the best creatine supplement in the UK – convenient and delicious creatine gummies.
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