Creatine is well known among those trying to pack on muscle, but could it also be a secret weapon for folks striving to shed excess body fat and unveil a healthier body composition? The short answer: totally. This long-loved sports supplement should definitely be a part of any weight-loss toolkit.
Here’s what dietitians want you to know about the benefits of incorporating creatine into your weight-loss plan, and how to maximize your results.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a certified personal trainer and registered dietitian with The Vitamin Shoppe. Chris Mohr, Ph.D., R.D., is a registered dietitian and fitness and nutrition advisor at Garage Gym Reviews.
What is Creatine?
You may have heard a lot about creatine, but what is it again? “Creatine is a compound made from three amino acids (methionine, glycine, and arginine) that is naturally stored in the muscles,” explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a certified personal trainer and registered dietitian with The Vitamin Shoppe. “Creatine is essential for the production of ATP (adenosine triphosphate), our body’s energy source.”
The compound is particularly handy when you need to produce energy quickly, during short, intense efforts like lifting or sprinting, according to registered dietitian Chris Mohr, Ph.D., R.D., fitness and nutrition advisor at Garage Gym Reviews. “It works by recycling ATP, so you can push harder and recover faster,” he says.
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Because of this impressive ability, “creatine is one of the most popular sports nutrition supplements out there for supporting muscle growth and gains,” shares Michels. That said, its benefits extend far beyond the gym. “A vast body of research confirms how detrimental muscle loss is to metabolism, blood sugar management, cognition, injury prevention, vitality, and overall health,” she explains. “Anyone looking to maintain, restore, or build muscle mass may benefit from upping their creatine intake.”
Not to mention, creatine has recently been linked to other benefits, including bone health, brain function, and even a healthy mood.
Creatine and Weight Loss
Honestly, is there anything creatine can’t do? Turns out, it might be a worthy addition to your weight-loss strategy, too. “Creatine does not directly ‘burn’ fat, but it helps support fat loss by improving strength, preserving muscle, and supporting training quality,” explains Mohr. “When you can lift heavier and do more total work, you can build or preserve lean mass.” Since muscle is a metabolically active tissue, the more of it you have, the more calories you burn, even at rest. By helping you increase your muscle mass via more effective workouts, creatine helps you gradually improve your body composition, Michels shares. The more muscle you have, the more likely your body is to dip into fat reserves to maintain it.
For example, in a 2024 meta-analysis published in The Journal of Strength and Conditioning Research, 12 separate studies found that, when compared to resistance training alone, creatine supplementation increased lean body mass while reducing body fat percentage and body fat mass.
It’s also a useful tool for folks in a calorie deficit, which you likely are if weight loss is your goal. You see, calorie deficits can easily become a recipe for muscle loss, which decreases your metabolic rate and sabotages your long-term success. “Research consistently shows that creatine helps maintain muscle during calorie deficits, which shifts body composition in a favorable direction even when scale weight does not drop quickly,” says Michels. Even if you don’t see a change on the scale at all, maintaining muscle while shedding fat is a recipe for a leaner physique.
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Finally, creatine’s blood sugar benefits can support folks working to lose weight, too. How? The compound enhances the muscle’s ability to use and store glucose, explains Michels. “When muscles use and store glucose efficiently, more energy is directed toward fueling workouts and recovery rather than being stored as body fat,” explains Michels. “Over time, this supports body composition changes that align with fat loss.”
How To Use Creatine On Your Weight-Loss Journey
As if the rest of creatine’s resume wasn’t impressive enough, its potential perks for metabolic function and healthy body composition make it an obvious ally for folks working on shedding fat.
Of the handful of forms of creatine out there, Michels often recommends creatine monohydrate. “Creatine monohydrate is the most studied form of creatine and is made up of a creatine molecule and a water molecule,” she explains. “It best resembles the natural form of creatine synthesized by the body.” Creatine monohydrate is also usually the most affordable option, making it great for those on a budget.
If you want to step things up a notch, consider recently hot German creatine. “German creatine usually refers to Creapure, a patented, high-purity form of creatine monohydrate manufactured in Germany,” shares Michels. “It’s often considered the gold-standard version of creatine monohydrate, valued for purity, safety, and manufacturing transparency.”
Unflavored creatine powders are the most popular option out there because they’re easy to add to flavored pre-workout, intra-workout (like BCAAs or electrolytes), and/or post-workout protein drinks, Michels says. However, capsules and gummies are also available if you find them easier to add to your routine.
To reap the benefits of your creatine, take it daily. “Aim for three to five grams every day, even on non-training days, to ensure muscle creatine stores stay high and support training performance,” says Michels.
Want to start reaping the benefits ASAP? You could “load” your creatine. “If using the creatine monohydrate form, you may benefit from a ‘loading phase,’ in which you initially take higher doses to saturate the muscles with creatine quickly,” Michels says. In this case, you’d take 20 to 25 grams per day for five to seven days and then drop down to three to five grams per day. However, loading is not required!
Of course, make sure your workout routine complements your supplement routine, too. “Pair creatine with resistance training two to four times per week,” says Mohr. Remember, one of its biggest claims to fame is that it can help you train harder and reap more results from your training over time. “Creatine shows the greatest impact on body composition when combined with resistance training because that’s where muscle adaptation and energy demands are highest,” adds Michels.
As you get working (with your shaker bottle in hand), focus on your body composition instead of the scale. “During a fat-loss phase, creatine often increases intracellular water and lean mass, so scale weight may stay stable or even go up slightly despite fat loss,” explains Michels. “Look at body-fat percentage and strength gains instead.” What you see in the mirror is more important than what you see on the scale. That said, if mild water retention (think hydrating your muscles, not midsection or ankle bloating) is an absolute non-starter for you, go for creatine hydrochloride or a buffered form of creatine like Kre-Alkalyn, which may be less likely to cause it, Michels suggests.
The Takeaway
“Creatine is a solid tool if your goal is fat loss while keeping muscle,” says Mohr. “It is not a magic fat-loss supplement, but it is one of the most reliable options for improving body composition over time.” Just remember that it works best when paired with progressive strength training, adequate protein intake, and a reasonable calorie deficit.