Guide

Creatine can cause water gain, stomach upset, and dose-related trouble, with added concern for people with kidney disease.

For many adults over 60, daily creatine with strength training can add modest gains in lean mass and lower-body strength.

Creatine can help sprinters hit repeated hard efforts with less drop-off, while also adding lean mass when the dose and plan fit.

Yes, creatine can help some distance runners with hard sessions, gym work, and recovery, though race-day endurance gains are often small.

This supplement may raise muscle energy and strength in some people with fibromyalgia, but proof for pain and fatigue relief is still thin.

Creatine can raise strength and training output, but water retention, stomach upset, and product quality still matter.

Research shows creatine can raise muscle stores, aid strength and repeated sprint work, and stay safe for many healthy adults at standard doses.

For many adult females, 3 to 5 grams of creatine monohydrate per day can help strength, training output, and lean mass.

Creatine may help preserve strength and lean mass after menopause, though the clearest gains show up when it’s paired with lifting.

Creatine monohydrate can help many women with strength, sprint work, and lean mass, with 3 to 5 grams daily fitting most routines.