NutrimatchThe Top 3 Benefits of Creatine
Key takeaways
- Strong evidence for strength and power output; good evidence for muscle mass and memory — creatine is one of the most extensively studied supplements.
- It works by increasing phosphocreatine stores in muscle, enabling faster energy regeneration during intense effort; cognitive benefits appear through the same energy mechanism in the brain.
- Vegetarians show the largest gains due to lower baseline dietary creatine; effects in regular red meat eaters are typically smaller.
Creatine is one of the most thoroughly researched supplements in sports nutrition. It is a compound the body produces naturally from amino acids and stores in muscle as a rapid energy reserve. Supplementing with creatine is known to increase muscle strength, power output, and muscle mass, particularly during resistance training. It can also support cognitive function and recovery. It is available as a powder or capsule, with creatine monohydrate being the most studied and cost-effective form. It works best when taken consistently over time.
Creatine as a supplement is a amino acid derivative derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–5g daily.
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There is strong evidence that Creatine improves power output, with Examine.com rating the evidence as grade A.
Several controlled trials in resistance-trained adults have found that ashwagandha increases both muscle strength and size compared to placebo when combined with a training programme. In one 8-week trial, participants taking ashwagandha made significantly greater gains in bench press and leg extension strength. The effect appears to be mediated partly through testosterone and improved recovery between sessions.
2. Increasing stamina
There is good evidence that Creatine improves muscular endurance, with Examine.com rating the evidence as grade B.
Ashwagandha has been studied in both competitive athletes and untrained individuals for effects on sustained physical performance. Trials consistently show improvements in endurance capacity over 8–12 weeks, with some studies also finding faster recovery between exercise bouts. The effect size is moderate but has been replicated across multiple independent trials in different populations.
3. Improving exercise endurance
There is good evidence that Creatine improves muscular endurance, with Examine.com rating the evidence as grade B.
Several trials have found that ashwagandha improves aerobic capacity — measured as VO₂ max — in both trained athletes and untrained adults. In an 8-week study, participants taking ashwagandha showed significantly greater improvements in cardiorespiratory endurance than the placebo group. The mechanism is not fully established but may involve improved oxygen delivery and reduced exercise-induced fatigue markers.
How we ranked these
Benefit rankings are based on evidence grades from Examine.com. Grade A indicates strong, replicated evidence from multiple human trials. Grade B indicates good evidence from fewer or smaller studies. Grade C indicates limited or early-stage research. All grade A and B benefits are shown. Grade C benefits are only included to reach a minimum of five entries — if five or more grade A/B benefits exist, no grade C results appear.
This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any supplement, particularly if you take medication or have a medical condition. Evidence grades are sourced from Examine.com and reflect the state of research at time of publication.