With 2026 approaching, many are setting New Year’s resolutions to improve their fitness. Fitness goals have grown steadily in popularity, rising from 39% in 2023 to 48% in 2024, and reaching 60% in 2025. For those looking to maximize results, supplements may play a role — and one in particular has drawn expert attention.
Creatine, a compound formed from three amino acids, is known to enhance muscle strength and energy. “Creatine helps with performance and muscle growth while reducing muscle fatigue,” said Julia Zumpano, RD, from the Center for Human Nutrition at Cleveland Clinic.
While creatine is naturally present in foods like red meat, fatty fish, and some dairy, supplementation can further boost gains. According to Cleveland Clinic, individuals who take creatine may gain an additional 2–4 pounds of muscle over 4–12 weeks compared with those who don’t.
Beyond athletic performance, preliminary studies suggest potential cognitive, mental health, sleep, and bone health benefits. A 2024 study indicated creatine supplements may help manage depression in women and adolescents, though caution is advised for people with bipolar disorder due to possible increased manic episodes.
“People with active kidney disease or chronic conditions should be very cautious,” Zumpano warned. “Only use creatine if advised by your medical professional.”
For those who can safely use it, creatine supplements can provide noticeable results. Zumpano recommends choosing powder or creatine monohydrate that has been third-party tested to ensure safety and quality.
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