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| | So many supplements are touted to change your life in one way or the other. But the reality is that few of them really live up to the hype. Creatine is different. Unlike its rivals, this unique substance has a significant body of research backing up its benefits.
Today, we brought back registered dietitian Kirsten Seele to talk to us about what we can gain from adding this supplement to our routines. | | | | | | | 💪,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
January 22, 2026 • 3 min read | | | | | |  | | | | Q: | I'm seeing creatine everywhere. Should I hop on the train? | | | A: | Creatine, typically supplemented through creatine monohydrate, is one of the most researched supplements on the market, and studies have shown that up to 30 grams (g) a day for 5 years (aka the standard recommended dose) doesn't have negative health effects in healthy people.
A well-known benefit of supplementing with creatine is improved athletic performance. Some studies also show benefits for brain health and promising results in women's health.
Early studies show promising results for creatine supplementation and improvements in brain function. It could be beneficial for those managing conditions like Alzheimer's disease, Parkinson's disease, and epilepsy. Taking creatine may also enhance overall brain function if you follow a vegetarian or vegan diet, as it is not naturally found in plant-based foods.
Remember, it's always best to consult a healthcare professional if you're interested in trying any supplements while managing a condition.
Nearly 20 years of research have shown promising results for creatine and women's health — from menstruation to menopause. Potential benefits include helping increase muscle mass, protect bone health, and improve brain health and mood.
For faster results, you can opt to "load" creatine by taking 4 g of creatine 5 times per day for 5 to 7 days. You can also skip that "loading" phase and consume 3 to 5 g per day, which is the usual recommended dosage. It can take several weeks for your muscles to reach their maximum storage capacity for creatine. | | | | | Kirsten Seele, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | Sponsored by | |  | | | | | Simplified healthcare | | | | |  | | LifeMD | LifeMD gives you easy online access to setting up appointments with healthcare professionals, including primary, urgent, and chronic care. You'll also find discounts on many prescription drugs, such as GLP-1 medications, to help you manage your weight.
With LifeMD, you can get these medications prescribed online (no in-person visit needed) and sent straight to your door. Click below to check whether this treatment option is right for you. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 😪 Can a keto diet help narcolepsy? There isn't a lot of research into this question, but anecdotal evidence backs some claims. | | 🎶 How music can help you sleep. Plus, a playlist that can help you wind down for the night. | | 🍵 Green tea versus black tea. Which one is healthier? | | 🦠 6 tips to keep your home clean and germ-free this winter. Help keep seasonal viruses at bay. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | peer-reviewed research.️ | | | | |
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