Creatine supplements are popular among athletes and Warfighters trying to enhance their strength and muscle size. This handout from OPSS provides the facts on creatine supplements. 

If you would like a copy of this infographic, please use the links below to:

  • download a PDF of the handout below.
  • order print copies of the handout on the Health Information Products e-Catalog. 
  • download or order a printed version of the poster on the Health Information Products e-Catalog. 

Updated 5 June 2020

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Creatine: Just the Facts

Creatine is a compound made by your body and found naturally in some foods, mainly meat and fish.

It’s also a popular ingredient found in dietary supplements.

  1. Creatine is only effective for explosive, high-intensity activities (such as lifting, jumping, and sprinting).
  2. Not everyone will experience an improvement in performance. Some people respond better than others to creatine supplements.
  3. Creatine monohydrate, the most common form of creatine in supplements, is generally safe and effective when used appropriately (~3 g/day – more is not better).
  4. Creatine monohydrate is generally well-tolerated short-term, but less is known about its long-term safety.
  5. More than 10 forms of creatine are available in supplements. There isn’t enough evidence to support claims that any other form of creatine is better than creatine monohydrate.

Bottom Line: If you choose to use creatine...

  • Look for “creatine monohydrate” as the only ingredient on the Supplement Facts panel. (Supplement Facts panel shows: Serving size of 1 scoop (3g), 100 servings per container, and that the only active ingredient is Creatine monohydrate, with the amount per serving as 3g and % Daily Value as “Daily Value not established.”)
  • Choose a third-party certified/verified product. Look for any of these seals on the product label: (BSCG Certified Drug-Free seal, Informed-Sport Trusted by Sport seal, NSF Certified Sport seal, and USP Verified seal)
  • Inform your healthcare provider of any supplements you use and discuss how to use supplements safely.

For more information about creatine supplements, visit OPSS.org. Operation Supplement Safety.

Logo: USU Uniformed Services University and CHAMP Consortium for Health and Military Performance.

Creatine: Just the Facts Creatine is a compound made by your body and found naturally in some foods, mainly meat and fish. It’s also a popular ingredient found in dietary supplements. 1. Creatine is only effective for explosive, high-intensity activities (such as lifting, jumping, and sprinting). 2. Not everyone will experience an improvement in performance. Some people respond better than others to creatine supplements. 3. Creatine monohydrate, the most common form of creatine in supplements, is generally
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