How does it help during exercise?
Your body makes creatine and stores much of it in muscle. Research has found benefits from supplements during repeated, brief, high-intensity exercise. People respond differently, and the evidence is less useful for endurance activities.
Creatine monohydrate is the most extensively studied supplement form. You’ll see other names and prices on the shelf, but those differences alone don’t show that a product works better.
A product promising better energy or concentration needs research on that benefit. A strength study alone can’t support those claims.
Sources: NIH: Exercise supplements · NIH: Performance claims
What side effects should you know about?
Creatine can cause water-related weight gain and digestive side effects. Those are worth knowing about before you decide to try it.
Ask your doctor or pharmacist about existing health conditions and medicines before adding creatine.
Sources: NIH: Performance claims
Check the product label
Look for creatine monohydrate and the grams in a full serving. A scoop’s total weight can include flavors or other ingredients. Compare the creatine amount and serving count along with the tub price.
Sources: FDA: Label guidance