Creatine
Strong proof, alongside lifting.
Grade A: Strong human proof
Big trials in people, and it worked.
The grade is for the use people talk about, not for every use. Filed under: Gym supplements.
How it works
Stored in muscle as a quick energy reserve for short, hard efforts.
How it was given in studies
By mouth. In the trials people swallowed it as a capsule, tablet, powder or drink.
This is what the studies did. It is not a how-to.
What studies saw
A review of 22 trials in 721 older adults: about 1.4 kg more lean tissue than placebo, plus small strength gains, over 7 to 52 weeks of lifting.
The trade-off
A 2026 review of trials in young men found the body-composition gain only showed up in those who were training.
When it showed up, in studies
More lean tissue alongside 7 to 52 weeks of lifting.
Sources
Put this grade on your site
Copy the line below. The badge links back to this page, so readers can check the sources. It grades the compound in studies. It does not rate any product or seller.
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Keep going
We show what studies found. We never tell you what to take. Doses vary by study. Check the sources and talk to a doctor.