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​Does Creatine Help You Lose Weight? The Truth Revealed

​Does Creatine Help You Lose Weight? The Truth Revealed

Posted by Leonard Shemtob on May 21, 2024

In the world of weight loss, there are countless supplements promising amazing results. While creatine is well-known for its benefits in building muscle and improving athletic performance, many wonder if it can also help with weight loss.

In this article, we'll explore the relationship between creatine and weight loss, separating fact from fiction to help you make an informed decision about incorporating creatine into your weight loss regimen.

We'll delve into the scientific evidence surrounding creatine's effects on the body, particularly its impact on muscle mass, metabolism, and fat loss. 

By the end, you will have a better understanding of whether creatine supplements can be a valuable tool in your weight loss efforts or if it's simply a myth.

So, let's dive in and uncover the truth about creatine and its potential to help you lose weight.

[Related] Creatine Vs Pre-Workout: Which One is Better?

Short Summary

  • Curious if creatine can help you lose weight? This supplement is known for muscle building, but what about fat burning?
  • We explore the science behind creatine to see if it can be a helpful tool in your weight loss journey.
  • Learn how creatine might impact your workouts and calorie burning, potentially aiding weight management.
  • Indirect Benefits: Enhanced workout performance from creatine can lead to more intense training sessions, indirectly supporting weight loss efforts.
  • Choosing the Right Supplement: Exploring the variety of creatine supplements available can help individuals select the most suitable option for their fitness goals.
  • Upgrade Your Workouts: Looking for the best creatine supplement? Get the Creatine by Psycho Pharma, the top choice for enhancing your performance and reaching your fitness goals.

What is Creatine?

Creatine is a molecule naturally found in your body, mainly stored in your muscles. It also comes from certain foods like red meat and seafood. 

Creatine is a molecule naturally found in your body, mainly stored in your muscles. It also comes from certain foods like red meat and seafood.

When you engage in high-intensity physical activity like weightlifting or sprinting, your body rapidly breaks down ATP (adenosine triphosphate) to release energy. However, ATP stores are limited and can quickly become depleted. This is where creatine steps in.

Creatine helps replenish ATP levels by donating a phosphate group, allowing ATP to be regenerated more rapidly. This process provides a quick burst of energy, which can improve performance during short, intense activities.

It also helps them fire faster and recover quicker, allowing you to push harder during workouts. This is why creatine is a popular choice among athletes looking to improve their performance.

Benefits of Creatine

Boosts Strength and Performance: Creatine supplementation helps your muscles produce more energy, leading to increased strength and improved performance during workouts. You might be able to lift heavier weights, perform more reps, or experience better endurance.

Increased Muscle Mass: By promoting the synthesis of proteins in muscle cells, creatine can help increase muscle mass over time, leading to a more muscular and defined physique.

Enhanced Exercise Performance: Creatine supplementation can improve exercise performance during high-intensity activities like sprinting, jumping, and weightlifting by providing a readily available source of energy to muscles.

Faster Recovery: Creatine may also help reduce muscle damage and inflammation following intense workouts, leading to faster recovery times and less muscle soreness.

Brain Health: Emerging research indicates that creatine may have neuroprotective properties and could potentially benefit brain health, memory, and cognitive function, although more studies are needed to confirm these effects.

Types of Creatine

When it comes to creatine supplements, there are several different types available on the market. Here are some common types of creatine you may encounter:

  1. Creatine Monohydrate
  2. Creatine Hydrochloride (HCL)
  3. Creatine Ethyl Ester
  4. Buffered Creatine
  5. Micronized Creatine

[Related] Creatine Nitrate vs Monohydrate: What's The Difference?

Does Creatine Help You Lose Weight?

Let's address the big question: can creatine directly help you shed pounds? The answer is no, creatine isn't a fat-burning magic bullet. It doesn't directly cause your body to burn stored fat.

However, creatine might indirectly support your weight loss journey in a few ways:

Boosts Workouts: Creatine can enhance your workout performance, allowing you to potentially burn more calories during exercise.

Muscle Metabolism: Creatine helps build stronger muscles, which can help burn more calories, even when you're not exercising. This can gradually aid in losing fat over time. When combined with resistance training, creatine can lead to greater gains in muscle mass and strength. 

Since muscle tissue is metabolically active and requires more energy to maintain, having more lean muscle mass can boost metabolism and calorie expenditure, potentially aiding in weight management.

Water Retention: Initially, when you start taking creatine, your muscles may retain water, leading to a temporary increase in body weight. While this initial weight gain may be discouraging, it is not the same as gaining fat and should not be a cause for alarm.

Ultimately, while creatine may have some indirect benefits for weight loss, such as promoting muscle growth and improving exercise performance, it should not be viewed as the sole solution for shedding pounds. 

Instead, it can be part of a comprehensive fitness regimen that includes regular exercise and a balanced diet.

How to Use Creatine for Weight Loss

If you're considering using creatine to support your body fat percentage, here are some tips on how to do it effectively:

Choose the Right Type: Select a high-quality creatine supplement, such as creatine monohydrate, that is well-researched and known for its effectiveness in increasing muscle creatine levels.

Proper Dosage: Start with a loading phase of 20g per day, divided into four 5-gram servings, for the first 5-7 days. After that, switch to a maintenance dose of 3-5 grams per day.

Stay Hydrated: Since creatine can lead to water retention in muscles, it's crucial to stay well-hydrated throughout the day.

Combine with Exercise: For the best results, combine creatine with a regular exercise routine that includes both resistance training and cardiovascular workouts

Healthy Diet: Maintain a balanced diet high in protein, vegetables, fruits, and whole grains. Proper nutrition supports muscle growth and overall weight loss.

Does Creatine Make You Gain Weight?

When you start taking creatine, you might notice an increase in your body weight. This is primarily due to water retention in your muscles, which is a common and temporary effect.

Water Weight: Initially, creatine causes the muscles to retain more water. This can lead to a noticeable increase in weight, often within the first few days of supplementation. This isn't fat gain, but water pulled into your muscle cells. It's temporary and usually stabilizes within a week or two.

Muscle Growth: Creatine helps build muscle mass. As you gain more muscle, you might see an increase in your overall weight. However, this weight gain is from lean muscle, which is beneficial for your fitness and metabolism.

Pros and Cons of Creatine


  • Enhanced Performance: Boosts strength, power, and endurance during workouts.
  • Improved Recovery: Speeds up muscle recovery, reducing fatigue and soreness.
  • Potential Weight Management Benefits: May indirectly support weight loss by enhancing workouts and building muscle.


  • Water Retention: Can cause a slight initial weight gain due to increased water in muscles (temporary).
  • Stomach Upset: Some people experience digestive issues, especially at higher doses.
  • Individual Variability: Not everyone responds to creatine in the same way. Some people may see significant benefits, while others may notice only minor improvements.

The Best Creatine Supplements to Support Your Fitness Journey

1. Creatine by Psycho Pharma

Creatine by Psycho Pharma

This supplement provides 5 grams of creatine monohydrate per serving. Creatine monohydrate has long been recognized as one of the most effective supplements for improving muscle growth, increasing strength, and enhancing endurance and performance.

Psycho Pharma's Creatine Monohydrate is shown to enhance both immediate performance and sustained endurance during workouts. By reducing glycolysis, creatine monohydrate helps minimize rapid lactic acid buildup in muscles, allowing for more intense and prolonged training sessions.

Key Benefits

  • It improves your muscle strength.
  • It enhances your muscle growth.
  • It boosts your endurance.
  • It increases your energy levels.
  • It improves your overall performance.

Customer Reviews

 Good stuff

“good stuff, good quality, good price - will order again”


2. Creatine-X by PrimaForce

Creatine-X by PrimaForce

Creatine-X by Primaforce offers a blend of 10 creatine types, aiming to support muscle growth and athletic performance. Each serving contains 5 grams of creatine, with a total of 250 grams per container. This supplement is designed for individuals seeking to enhance muscle gains, recovery, and strength.

Creatine-X is manufactured in a facility that adheres to NSF-certified, GMP-compliant, and FDA-registered standards. Each batch undergoes testing for purity and potency by independent, ISO-accredited laboratories. 

The supplement is formulated to be non-GMO and gluten-free, catering to individuals who prioritize quality and performance in their supplement choices.

Key Benefits

  • It promotes your strength gains.
  • It enhances your power and endurance.
  • It boosts your lean muscle mass.
  • It speeds up your muscle recovery.
  • It supports your muscle growth.

Key Ingredients

  • Creatine Monohydrate
  • Creatine Chelate
  • CON-CRET® Creatine HCl
  • Creatine Citrate
  • Creatine Anhydrous
  • Creatine AKG (2:1)
  • Creatine Ethyl Ester HCl
  • Creatine Pyruvate
  • Di-Creatine Malate
  • Tri-Creatine Malate

3. Creatine Monohydrate by Bucked Up

Creatine Monohydrate by Bucked Up

Creatine Monohydrate by Bucked Up is a well-established muscle-building supplement known for its ability to support muscle growth, strength, and performance.

Key Benefits

  • This supplement enhances your muscle growth.
  • It increases lean muscle body mass and muscle volume.
  • It enhances your strength and power.
  • It boosts your strength and performance.
  • It plays a crucial role in ATP production.
  • It accelerates your muscle recovery.
  • It improves your overall exercise performance.

4. Jetmass Creatine by GAT Sport

Jetmass Creatine by GAT Sport

GAT Sport's JetMASS is a comprehensive creatine supplement that combines 5 grams of Creapure®, a patented and pure form of creatine monohydrate, with carbohydrates and other key nutrients. This formula aims to support individuals looking to increase strength, power, and muscle mass.

Creatine monohydrate is one of the most extensively researched and evidence-backed sports supplements on the market. GAT Sport's JetMASS provides a clinically effective dose of Creapure® to optimize the potential benefits of creatine supplementation.

To enhance the absorption of creatine, GAT Sport's JetMASS contains 13 grams of carbohydrates. The addition of carbohydrates may result in a spike in pancreatic hormones, which can help facilitate the delivery of nutrients, including creatine, into the cells that need them most.

Furthermore, GAT Sport's JetMASS includes additional amino acids such as glutamine, branched-chain amino acids (BCAAs), beta-alanine (as CarnoSyn®), arginine, and taurine. These ingredients may provide additional support for muscle gain, recovery, and performance.

Key Benefits

  • It supports muscle growth.
  • It enhances your strength.
  • It replenishes muscle with muscle-building nutrients.
  • It contains electrolytes for hydration and recovery.
  • It helps reduce muscle soreness.
  • It provides sustained energy.
  • It speeds up your muscle recovery.

Key ingredients

  • Creatine Monohydrate
  • Waxy Maize
  • BCAAs

Customer Reviews

 Decent Stuff

“Well dosed, good flavor, mixes easily. A little more expensive than some of the other basic powders, but worth it to avoid clumping, or choking down chalkiness. Have purchased several times.”

-David L.


“Great product quick recovery good taste No nonsense straight to the point will end up using more often”



“Literally the best creatine supplement I have ever taken.

Bumped up from 212 to 226 by using two jars as well as a mass gainer protein.

It tastes sooooo damn good! (got 1 jar of each flavor. orange creme was definitely my favorite tho)

Perfect for a post workout/recovery drink”


5. Creatine Monohydrate by Alpha Lion

Creatine Monohydrate by Alpha Lion

Alpha Lion's Creatine Monohydrate is a micronized creatine supplement that aims to support muscle growth, strength, and performance. This product has gained attention among fitness enthusiasts seeking to enhance their physical capabilities.

Alpha Lion's Creatine Monohydrate contains premium-grade, micronized creatine monohydrate, which is designed to provide highly absorbable and effective fuel for the muscles. Creatine monohydrate is one of the most extensively researched and widely used supplements for supporting muscle growth and exercise performance.

Key Benefits

  • It promotes faster muscle growth and repair.
  • It enhances muscle size and strength.
  • It boosts cellular water retention.
  • It increases water retention and nutrient delivery.
  • It improves power output.
  • It supports your exercise performance.
  • It enhances your endurance.

FAQs: Does Creatine Help You Lose Weight

Q: Is creatine effective for weight loss?

A: Creatine doesn't reduce weight directly, but it may indirectly promote weight loss efforts by increasing energy expenditure, muscle metabolism, and exercise performance.

Q: How does creatine affect weight loss?

A: Creatine indirectly supports weight loss by promoting muscle growth, which can boost metabolism and calorie expenditure. Additionally, enhanced exercise performance from creatine supplementation can lead to more effective workouts, helping lose body fat mass over time.

Q: When is the best time to take creatine for weight loss?

A: There is no specific "best" time to take creatine for weight loss. Many people choose to take creatine before or after workouts to maximize its benefits. Consistency in timing and dosage is more important than timing it with specific meals or activities.

[Related] Creatine Before Bed: Maximizing Your Muscle Gains Overnight

Q: Can creatine help burn belly fat?

A: While creatine can support weight loss by promoting muscle growth and improving exercise performance, it does not specifically target belly fat.

Q: What’s the Best Creatine for Weight Loss?

A: The best creatine for weight loss is creatine monohydrate. It’s the most researched and widely used form of creatine, known for its effectiveness in promoting muscle growth and enhancing exercise performance, both of which can support weight loss efforts.

Q: Are there any side effects of taking creatine for weight loss?

A: Some individuals may experience minor side effects such as stomach discomfort or water retention when taking creatine. However, these side effects are usually mild and temporary. It's essential to stay hydrated and follow recommended dosages to minimize potential side effects.

Final Thoughts

Creatine is a famous and well-researched supplement that can benefit people looking to improve their fitness and performance. 

While creatine itself won't magically melt away body fat, it can support muscle growth, strength gains, and exercise performance, which are all essential aspects of a successful weight loss and body composition journey. 

Remember, consistency is key when using creatine. Pair it with regular exercise and a balanced diet for the ideal results. Listen to your body and adjust your supplementation as needed.


  • Hall, M., & Trojian, T. H. (2013). Creatine supplementation. Current sports medicine reports, 12(4), 240–244. 

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.