What Does Creatine Actually Do?

Depending on your age and level of education in biochemistry (or lack of time logged on Bodybuilding.com) you might think creatine is a steroid-adjacent compound. Some of us were told by high school classmates that creatine is a steroid, one that you’re not supposed to take one that might’ve gotten you in trouble for taking as a high school football bulking protocol. This notion is likely a blend of myth and truth, as creatine is definitively not a steroid—but some high schools have historically discouraged its use or banned its promotion.

Darren Candow, PhD, a professor of exercise physiology and metabolism at the University of Regina in Canada, told GQ that there are some common misconceptions that the average person might have about creatine, namely that it causes baldness, kidney and liver issues, fat gain, and water retention. But when asked who might benefit from adding creatine to their stack, Candow’s answer was, well, everyone. “There is evidence-based research that everyone can potentially experience some benefits, in one form or another,” though he also noted that people with pre-existing kidney or liver issues should consult their doctor.

The most-proven benefits of creatine supplementation, according to Candow, is that creatine “increases measures of muscle strength and muscle mass, preserves bone mass and strength,” but the compound can also have brain health benefits. Candow’s main area of focus is creatine monohydrate, with a long list of published work to show for it, ranging from the compound’s effect on aging muscles and bones, brain health, women’s health.

A Sports Medicine article co-authored by Candow in June stated that creatine supplementation can boost the brain’s creatine content, which might explain some of the promising effects on brain function. The article highlighted creatine’s promise in improving memory in aging adults, possibly alleviating concussion symptoms, and other potential targets for future study.

While the muscle-based gains of creatine are well-known, there is also emerging research, he noted, that creatine may particularly benefit sick and aging people. Creatine was previously thought of as an “athlete supplement,” Darrow said, but now it’s often considered something anyone might take for overall health.