Studies

Explore research connecting ingredients and health goals.

12 ingredient–goal connections

GoalReported findings
SupportiveMixedNo effectAdverseUnclassified

Muscle GainandCreatine

136published studies

Supportive

The available research supports Creatine, particularly creatine monohydrate, as an addition to resistance training for increasing lean mass and strength. Pooled controlled studies find benefits in both younger and older adults. Evidence using direct muscle imaging also suggests additional muscle growth, although that effect is small and less certain than changes in overall lean mass.

Lean mass includes water as well as muscle tissue. Creatine can change body water, so an early increase on a body-composition scan does not necessarily represent new muscle. Some controlled research finds no added growth once the initial change is separated from training-related gains. Supplementation without resistance training has not consistently increased lean mass.

Responses are not uniform: several trials found no extra benefit beyond training, and evidence in women and some clinical populations is less consistent. Strength or sport-performance improvements also do not always coincide with muscle growth. Overall, Creatine can support training-related gains, but the evidence does not imply that every person gains additional muscle or that supplementation replaces the training stimulus.

136 linked studies · 25 sampled for detail · Sep 27, 2026

Study types

  • Narrative review50
  • Randomized trial47
  • Meta-analysis21
  • Systematic review5
  • Clinical trial4
  • Non-randomized trial2
  • Scoping review2
  • Animal experiment1
  • Cross-sectional study1
  • Guideline / consensus1
  • Other1
  • Single-arm trial1

Published by year

  • 38Earlier
  • 32010
  • 52011
  • 32012
  • 12013
  • 42014
  • 02015
  • 32016
  • 42017
  • 22018
  • 32019
  • 52020
  • 152021
  • 62022
  • 52023
  • 92024
  • 162025
  • 142026

Findings over time

Numbers above bars show study counts. Earlier groups years before 2010.

202614 studies

  • Supportive9
  • Mixed5
  • No effect0
  • Adverse0
  • Unclassified0

Population over time

Reported participants by publication year. Select a year to see the total and reporting coverage.

— Participant count not reported. Earlier groups years before 2010.

2026112,005 reported participants

Counts reported by 10 of 14 studies. 4 without a reported count.

Totals sum reported counts across studies and reviews; participants may overlap between sources.

Explore this goal

Showing 5 top-ranked studies for Creatine and Muscle Gain.

Top studies

Creatine · Muscle GainHighest ranked first
  1. The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.
    2025Meta-analysis362 participants12 studies reviewed

    Journal of strength and conditioning research

    Finding Compared with resistance training alone, creatine increased lean body mass and reduced body-fat percentage and fat mass in adults younger than 50 years.

    SupportiveView source for The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis. (opens in a new tab)
  2. Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis.
    2024Meta-analysis509 participants23 studies reviewed

    Nutrients

    Finding Compared with placebo, creatine plus resistance training significantly increased both upper- and lower-body strength.

    SupportiveView source for Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis. (opens in a new tab)
  3. Comparative Effects of Dietary Protein, Creatine, and Omega-3 Supplementation on Muscle Strength, Endurance, and Recovery in Trained Athletes: A Systematic Review and Network Meta-Analysis.
    2026Meta-analysis1,211 participants35 studies reviewed

    Nutrients

    Finding Creatine ranked best for muscle strength, with SMD 0.46 (95% CI 0.29–0.63; SUCRA 82.4%).

    SupportiveView source for Comparative Effects of Dietary Protein, Creatine, and Omega-3 Supplementation on Muscle Strength, Endurance, and Recovery in Trained Athletes: A Systematic Review and Network Meta-Analysis. (opens in a new tab)
  4. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis.
    2020Meta-analysis721 participants22 studies reviewed

    Open access journal of sports medicine

    Finding Compared with placebo, creatine increased lean tissue mass by a mean 1.37 kg and improved chest- and leg-press strength in the pooled analysis.

    SupportiveView source for Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. (opens in a new tab)
  5. Creatine supplementation during resistance training in older adults-a meta-analysis.
    2014Meta-analysis357 participants

    Medicine and science in sports and exercise

    Finding Creatine plus resistance training increased total body mass and fat-free mass versus resistance training alone, without affecting fat mass.

    SupportiveView source for Creatine supplementation during resistance training in older adults-a meta-analysis. (opens in a new tab)

Counts reflect published studies in our database, not the strength of a benefit. A study may appear in more than one connection.