There are so many health-centered supplements and drinks on the market pushed towards those on a health journey. Especially if you’re starting to work out, it’s hard to know what’s worth it and what’s not. And one that is starting to become more and more popular is creatine. But what are the benefits of creatine, and should you add it to your daily routine? Keep reading to learn more about the popular supplement.

What Is Creatine? Unsplash

Creatine is a popular supplement that gym-goers are using more frequently these days, along with protein powder. Often called an amino acid, creatine is technically not one of the 20 amino acids that are building blocks of all proteins. The supplement is known for improving athletic performance, primarily when building muscle and strength. But what are the benefits of creatine, and should you try it?

6. Boosts Brain Function Unsplash

Creatine isn’t just about focusing on your athletic performance, but it also improves brain function as well. Supplements like creatine can increase phosphocreatine stores in the brain, which help produce more ATP, which your brain uses a significant amount when performing difficult tasks. While meat is a great source of creatine to improve brain function, it’s an essential supplement for vegetarians.

5. Fights Neurological Diseases Unsplash

Along with improving your everyday brain function, creatine has been proven to delay and even prevent cognitive impairment-related diseases. This is a huge benefit if you’re considering taking creatine, especially for those who have a family history of neurological diseases, including Alzheimer’s disease, epilepsy, and more. As mentioned, creatine increases the levels of phosphocreatine in your brain, which reduces and slows disease progression.

4. Lowers Blood Sugar Unsplash

Along with the improvement around the brain, another one of the best benefits of creatine is its ability to lower blood sugar and fight diabetes. The supplement does this by increasing the function of glucose transporter type 4, a molecule that brings blood sugar into your muscles. However, the study also notes that exercise is relevant in reducing blood sugar.

3. Reduces Fatigue Unsplash

One of the many reasons why working out can be so challenging for individuals is because of how tired we are. Creatine has been linked to reducing fatigue and tiredness. In fact, creatine was shown to increase energy levels during sleep deprivation.

2. Improves Exercise Performance Unsplash

The next two are the main reasons many individuals use creatine, and might be worthwhile for you. The first is that creatine improves exercise performance, especially with high-intensity exercise. A study in 2023 showed that creatine was an effective aid in resistance training and short, intermittent performance as well, improving endurance. This is an essential benefit if you’re on a health journey.

1. Speeds Muscle Growth Unsplash

While protein powder is also known for helping with muscle growth, creatine is one of the most effective supplements for speedy muscle growth. A 2025 study found that creatine, combined with resistance training, was the key to efficient tissue mass and muscle strength. Another 2025 study found that creatine, when taken in low doses, has significant effects on muscle strength improvement.