Creatine Study Disappoints

From eNewsletter 4/21/2025

DID YOU KNOW that we are asked more about creatine than any other supplement right now?

We have consistently recommended against creatine supplementation and will continue to. Many argue the evidence is overwhelmingly supportive. However, if you look at the fine print, almost all of the studies are sponsored by creatine manufacturers. We finally have an independent study to consider.

According to a study from Nutrients, researchers found that participants who underwent a 12-week resistance training program while taking a daily five gram creatine supplement didn't have more substantial muscle gains than the placebo group. Moreover, subjects were healthy adults between the ages of 18 and 50 with limited training history so they had a lot to gain. Additionally, they started taking creatine one week before starting training.

For those that claim other benefits from creatine besides muscle building such as improved memory, there is scant, insufficient, and non-independent data.

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