---
title: Can Creatine Supplements Help Build and Maintain Muscle?
description: Evidence supporting the health benefits of supplements is limited. But a growing body of research suggests that creatine supplements may be an exception. Learn how and why here.
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[Fitness](https://blog.silverandfit.com/tag/fitness)
# Can Creatine Supplements Help Build and Maintain Muscle?
By [The Silver&Fit® Team at American Specialty Health](https://blog.silverandfit.com/author/american-specialty-health) on May 25, 2026
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Evidence supporting the health benefits of supplements is limited. But a growing body of research suggests that creatine supplements *may* be an exception. Learn how and why here.
It’s common to start losing muscle mass around age 30. But that loss may speed up dramatically after age 70. That’s because, as you age, your body loses muscle mass and strength at a faster rate. Over time, this loss of mass and strength can make daily tasks harder. It can even affect your coordination and balance—in turn increasing your risk for falls.
But you *can* take steps to help limit, slow, and even reverse some loss of muscle mass and strength—no matter your age. For starters, you can make sure that you’re:
- Eating enough **high-quality protein**
- Adding **strength training** to your weekly workout routine
Another step that research suggests may help? Adding a **creatine supplement**, *in combination with strength training*, to your stay-strong-for-longer plan.
What exactly *is* creatine?
Creatine comes from 3 amino acids and is found in red meat, poultry, dairy, and seafood, but at levels far below those found in synthetically made creatine supplements. Your body also makes some of its own creatine. And a diet rich in *either* animal-based or plant-based protein can help your body do that. Also, if you don’t eat meat, dairy, or seafood, plant-based creatine supplements *are* available. In fact, some findings suggest that those eating a vegan diet should ask their doctor whether a creatine supplement is recommended.
Why is creatine so critical to building *and* maintaining muscle?
Creatine supports building and maintaining muscle mass and function in a handful of different ways:
1\. Repair. When tiny tears in muscle fibers occur due to exercise or injury, creatine activates satellite (stem) cells within muscles. Once these cells are activated, they in turn trigger the expression of transcription factors that transform the stem cells into full-fledged, differentiated muscle cells. This is the nuts-and-bolts mechanism behind the birth of new muscle cells that helps build and maintain muscle tissue. Creatine is also thought to boost levels of growth hormones that aid in muscle tissue repair and growth.
2\. Antioxidant protection. Creatine may help protect against age-related free radical damage to the [mitochondria](https://blog.silverandfit.com/tag/healthy-aging/mitochondria) in your muscle cells. Your mitochondria are the tiny energy-producing power plants in every cell in your body, including muscle cells. Mitochondria play a key role in the birth of new muscle cells—a process called myogenesis. Creatine is also thought to slow the rate at which protein—which is needed for muscle repair—breaks down in the body.
3\. Energy production. Creatine converts into phosphocreatine in your muscle cells, which in turn triggers the production of adenosine triphosphate (ATP). ATP is the source of energy your muscles use during exercise. So, creatine helps provide a continuous supply of energy to your muscles during workouts. This may help boost workout duration and performance, and as a result, you can reap greater fitness gains (e.g., greater muscle mass and strength).
4\. Cellular hydration. Creatine helps increase the water content within muscle cells. Greater hydration within cells is thought to enhance muscle tissue growth. (Dehydration in cells can cause muscle cramps.)
Creatine may help support other functions and parts of the body besides muscle tissue. While more studies are needed, some findings suggest that creatine may also boost phosphocreatine levels in your brain, which, in turn, may [protect memory](https://pubmed.ncbi.nlm.nih.gov/39070254/), processing speed, and attention.
Are creatine supplements effective and safe for everyone?
Again, a growing body of research suggests that creatine supplements—*only when combined with strength training*—may help increase and maintain greater muscle mass, strength, and performance (speed, power, and endurance). Greater muscle mass and strength in turn may help mitigate the loss of bone mineral density, which helps keep your bones strong and less likely to fracture.
Studies also suggest that [creatine supplements are generally safe](https://my.clevelandclinic.org/health/treatments/17674-creatine) for healthy older and younger adults alike, so long as you use them as directed by your doctor and your supplements are from a reliable source.
How can you tell if a supplement is from a reliable source? Look for brands that have been independently tested for quality, purity, and safety. These brands will often have a seal on the label that certifies the product has been tested. Follow these tips to verify rigorous product testing:
- **Check the certifier’s official database.** Look for USP, NSF, Informed Sport, BSCG, or Consumer Lab to confirm the supplement is truly certified. Sometimes the seal on the label can be faked. Especially if it’s not a well-known brand.
- **Avoid vague claims like “lab tested” or “quality checked”**—these often refer to internal testing, not independent verification.
Finally, keep in mind that some exceptions to creatine safety may exist. Talk with your doctor before taking creatine supplements (or any supplements), even if you’re healthy, but especially if you are:
- Prone to dehydration
- Pregnant or breastfeeding
- Have kidney disease, liver disease, or diabetes
Potential side effects from creatine supplementation
The most common side effects of creatine supplements include gas, bloating, water retention, diarrhea, nausea, vomiting, dizziness, and increased sweating. Creatine may also interact with caffeine. If you experience any of these or other side effects, ask your doctor if you should reduce your dose or stop taking the supplements altogether.
Also, a small number of findings suggest that creatine supplements may increase the risk of [manic episodes](https://my.clevelandclinic.org/health/diseases/21603-mania) in people with [bipolar disorder](https://my.clevelandclinic.org/health/diseases/9294-bipolar-disorder).
How to choose the right creatine supplements for you
Again, talk with your doctor before starting creatine supplements. If your doctor says they are safe for you, ask what dosage you should take. Then either shop online or at your local health food store for supplements. You have several options to choose from:
- Liquids
- Capsules
- Tablets
- Powders
- Energy bars
Don’t forget about strength training
Creatine is not a silver bullet that will magically restore or build greater muscle strength and mass. The research is clear that it only has this effect *when combined with strength training*. If you’re new to strength training, consider working with a certified personal trainer or joining a group strength training class.
If creatine supplements are not right or safe for you, keep in mind that strength training, *even* *by itself*, can slow or even reverse muscle loss. It’s also never too late to *start* strength training, no matter your age. Even people in their 80s and 90s can reclaim much of their strength and muscle mass by doing strength training exercises just 2 to 3 times a week.
Final thoughts
If you are concerned about a loss of muscle mass, strength, and/or performance, talk with your doctor about the safety of creatine supplements. Then follow your doctor’s instructions on dosing and suggestions for a reliable source of creatine supplements. Keep up with your strength training sessions every week, in addition to cardio and stretching. Then watch the fitness gains roll in.
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*This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.*
References
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Candow, D. G., Forbes, S. C., Chilibeck, P. D., Cornish, S. M., Antonio, J., & Kreider, R. B. (2019). Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine, 8(4), Article 488. [https://doi.org/10.3390/jcm8040488](https://doi.org/10.3390/jcm8040488)
Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213–226. [https://doi.org/10.2147/OAJSM.S123529](https://doi.org/10.2147/OAJSM.S123529)
Cleveland Clinic. (2023, April 26) Creatine. [https://my.clevelandclinic.org/health/treatments/17674-creatine](https://my.clevelandclinic.org/health/treatments/17674-creatine)
Cruz-Jentoft, A. J., Landi, F., Schneider, S. M., Zunia, C., Arai, H., Boirie, Y., … Cederholm, T. (2014). Prevalence of and interventions for sarcopenia in ageing adults: A systematic review. Report of the International Sarcopenia Initiative (EWGSOP and IWGS). Age and Ageing, 43(6), 748-759. [https://doi.org/10.1093/ageing/afu115](https://doi.org/10.1093/ageing/afu115)
Dos Santos, L., Cyrino, E. S., Antunes, M., Santos, D. A., & Sardinha, L. B. (2016). Sarcopenia and physical independence in older adults: The independent and synergic role of muscle mass and muscle function. Journal of Cachexia, Sarcopenia and Muscle. [https://doi.org/10.1002/jcsm.12160](https://doi.org/10.1002/jcsm.12160)
Fragala, M. S., Kenny, A. M., & Kuchel, G. A. (2015). Muscle quality in aging: A multi-dimensional approach to muscle functioning with applications for treatment. Sports Medicine, 45(5), 641-658. [https://doi.org/10.1007/s40279-015-0305-z](https://doi.org/10.1007/s40279-015-0305-z)
Goad, K. (2025, April 10). Should you take creatine supplements to build or retain muscle? AARP. [https://www.aarp.org/health/drugs-supplements/creatine-for-muscle-loss.html](https://www.aarp.org/health/drugs-supplements/creatine-for-muscle-loss.html)
Kaviani, M., Shaw, K., & Chilibeck, P. D. (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. International Journal of Environmental Research and Public Health, 17(9), Article 3041. [https://doi.org/10.3390/ijerph17093041](https://doi.org/10.3390/ijerph17093041)
Kennis, E., Verschueren, S. M., Bogaerts, A., Van Roie, E., Boonen, S., & Delecluse, C. (2013). Long-term impact of strength training on muscle strength characteristics in older adults. Archives of Physical Medicine and Rehabilitation, 94(11), 2054-2060. [https://doi.org/10.1016/j.apmr.2013.06.018](https://doi.org/10.1016/j.apmr.2013.06.018)
Kraschnewski, J. L., Sciamanna, C. N., Ciccolo, J. T., Rovniak, L. S., Lehman, E. B., Candotti, C., & Ballentine, N. H. (2014). Is exercise used as medicine? Association of meeting strength training guidelines and functional limitations among older US adults. Preventive Medicine, 66, 1-5. [https://doi.org/10.1016/j.ypmed.2014.05.012](https://doi.org/10.1016/j.ypmed.2014.05.012)
Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759. [https://doi.org/10.1002/14651858.CD002759.pub2](https://doi.org/10.1002/14651858.CD002759.pub2)
Landi, F., Calvani, R., Tosato, M., Martone, A. M., Ortolani, E., Savera, G., … Marzetti, E. (2016). Protein intake and muscle health in old age: From biological plausibility to clinical evidence. Nutrients, 8(5), 295. [https://doi.org/10.3390/nu8050295](https://doi.org/10.3390/nu8050295)
Mayo Clinic Staff. (2023, December 13). Creatine. Mayo Clinic. [https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591](https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591)
Ogawa, S. (2016). Clinical manifestation and pathophyisological bases of sarcopenia. Clinical Calcium, 26(12), 1703-1708. [https://pubmed.ncbi.nlm.nih.gov/27885181/](https://pubmed.ncbi.nlm.nih.gov/27885181/)
Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1424972. [https://doi.org/10.3389/fnut.2024.1424972](https://doi.org/10.3389/fnut.2024.1424972)
This article was written by Gail Olson, HHP, CMT, edited by Jason Nielsen, and clinically reviewed by Rebecca Potter, PharmD, on March 3, 2026.
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