Reviewed by Dr. Ben Ng, Chief Medical Officer & Weight Loss Program Director

How Creatine Affects Weight

• Increases muscle mass: Creatine helps muscles retain water, leading to a temporary increase in weight but also promoting lean muscle growth. More muscle means a higher resting metabolic rate (RMR), which can aid in fat loss.
• Improves exercise performance: By enhancing ATP production, creatine allows for better endurance and strength during workouts, leading to greater calorie burn.
• Does not directly burn fat: Unlike thermogenic supplements, creatine does not directly increase fat oxidation, but it supports an active lifestyle that can lead to weight loss.

Should You Use Creatine for Weight Loss?

• Best for active individuals: If combined with strength training, creatine can help maintain muscle while losing fat.
• Not ideal for those avoiding water retention: Some people experience temporary bloating due to increased water in muscles.
• Safe for long-term use: Studies show no harmful effects when taken as directed, even for extended periods.

Key Takeaways

Creatine does not directly promote fat loss, but it supports muscle growth, boosts exercise performance, and enhances metabolism, making it a useful supplement for those engaging in strength training.

Sources

1. Journal of the International Society of Sports Nutrition, "Creatine Supplementation and Body Composition" https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
2. American Journal of Clinical Nutrition, "Effects of Creatine on Metabolism and Weight Loss" https://academic.oup.com/ajcn/article/96/2/425/4576774
3. Singapore Ministry of Health, "Nutritional Supplements for Fitness and Weight Management"\ https://www.moh.gov.sg/docs/librariesprovider4/default-document-library/nutritional-supplements.pdf