Does Creatine Make You Gain Weight? Busting The Pervasive Myth

While it was once relegated to bodybuilders and gym enthusiasts, creatine is a well-studied supplement used to build lean body mass and improve athletic performance. That said, the compound does come with a unique side effect: It can increase the amount of water in your body, which can lead to temporary weight gain.

Creatine is naturally produced1 in your body from the amino acids arginine, glycine, and methionine. The creatine you produce naturally covers around 50% of your daily creatine needs—the rest must be met through diet, by consuming creatine-rich foods like meat and fish, or by taking creatine supplements. 

In the body, creatine phosphate or phosphocreatine is used as a source of energy2 for the contraction of muscles. Supplementing with creatine can therefore increase the level of creatine in muscle cells, which can help enhance athletic performance, improve strength, and encourage muscle growth.* This is why creatine supplements are so popular among athletes and people who want to improve their body composition. 

Supplementing with creatine may also combat age-related muscle loss3 in women, and it may be especially helpful for postmenopausal females4.*

Yes, when taking creatine, you might experience a very small increase in body weight.

"Some people, but not all, experience a small amount of weight gain when taking creatine," Grant Tinsley, Ph.D., a professor and researcher at Texas Tech University, tells mindbodygreen.

The small amount of weight that some people experience when taking creatine is typically due to increased creatine concentrations and water storage in the muscles. "While this effect has been observed in multiple studies, not all individuals or groups experience this," he reiterates. 

Studies have shown mixed results when it comes to water weight gain and creatine use6. Some studies have found that during the first few days of creatine supplementation, some people experience increases in total body water (TBW), extracellular body water (ECW), and intracellular water (ICW).

For example, a 2017 study published in Medicine & Science in Sports & Exercise that included 18 male cyclists found that when the participants followed a creatine-loading phase that involved taking 20 grams of creatine per day for five days, their TBW increased by 1.4%. 7But, other studies6 have found that creatine has no significant impact on the body's water levels, especially over the long term.

Even though research suggests that some people, especially those using loading doses of creatine (more on this below), might experience a small amount of water weight gain, it's temporary and shouldn't be a cause for concern.

Studies suggest that the amount of weight gained during the first few days of taking creatine is usually only a few pounds.

If you do gain water weight while taking creatine, don't stress. This weight gain is temporary, usually only lasting a few days. 

As mentioned above, in studies, this water weight gain was usually seen within the first few days10 of taking a loading dose of creatine.

You shouldn't be worried about long-term weight gain from creatine. Studies show that while creatine can be effective for promoting muscle mass gain, supplementing with creatine can help you lose body fat over time11.

It used to be thought that taking a large "loading dose" of creatine for a short period of time was the most effective way to increase skeletal muscle creatine stores.

Creatine loading involves taking high doses of creatine, usually between 20 and 25 grams per day, for five to seven days followed by a "maintenance" dose, usually ranging from 5 grams of creatine per day.

However, recent research shows that this protocol isn't totally necessary for everyone, and it's more likely to cause water weight gain as well as side effects like loose stool. In fact, creatine accumulation in muscle cells seems to be similar6 when comparing maintenance regimens of 5 grams per day for 28 days with higher doses of 20 grams per day for six days.

"A loading phase helps you increase muscle creatine concentrations more quickly, but if you are taking an appropriate maintenance dose of creatine, you will end up in the same place," explains Tinsley. 

There's a solid body of research to show that taking a creatine supplement can help enhance muscular strength, endurance, and recovery14, as well as provide benefits for mood1 and brain function15. It may be particularly helpful for women who are looking to maintain or build strength as they age4.*

If you're starting to take creatine for the first time, you may notice that it causes you to gain a few (less than 5) pounds. This is water weight gain, and it's nothing to worry about—your weight will return to baseline within a few days. Skipping the loading dose phase and taking 5 grams of creatine daily from the beginning will reduce your likelihood of bloat and weight gain.

If you're consuming creatine in the hopes of losing fat or building muscle, you'll want to take the supplement daily and pair it with a resistance exercise program and plenty of protein with adequate leucine.

Creatine supplements aren't associated with much risk other than the potential for side effects like a small amount of water weight gain and stomach issues, like diarrhea, when taken in high doses.

 "While individuals with specific medical considerations may wish to consult a medical professional before taking creatine, creatine generally has an excellent safety record," says Tinsley.