Creatine Goes Mainstream: What the Science Really Shows

Creatine, once a bodybuilding staple, has surged into the mainstream with solid evidence for improving muscle strength and performance when paired with resistance training. Evidence for cognitive or brain-health benefits is emerging but not yet conclusive, and aging-related gains look promising but are not definitive. It is generally safe for healthy adults at common doses, though supplement quality varies and those with kidney disease should consult a clinician. Research also shows no sex-based contraindication, and women may benefit especially with training; more randomized trials are needed to confirm brain-related claims and pregnancy effects.