Supplements · Metabolic & Cardiometabolic
creatine monohydrate increases muscle mass and strength
In plain terms: Does creatine monohydrate help build muscle?
Part of: 🧪 creatine
Yes — creatine plus resistance training reliably adds strength and roughly a kilo of lean mass across many trials; the effect is real though modest and depends on actually training.
Evidence ladder
How far up the ladder this claim has climbed. A high consensus on a low rung means "consistent so far," not "proven in people."
Top evidence so far: All trials, pooled (Meta-analysis)
How the studies fall
The evidence (12)
| Source | Grade | Stance | Quality | Finding |
|---|---|---|---|---|
| Delpino 2022 · Nutrition | meta-analysis | supports | high | Creatine added to resistance training increased lean body mass by ~1.1 kg versus training alone. |
| Gualano 2014 · Exp Gerontol | RCT | supports | moderate | Creatine plus resistance training improved leg/bench press strength and appendicular lean mass versus training alone. |
| Desai 2025 · Nutrients | meta-analysis | mixed | moderate | Creatine increased lean body mass mainly when combined with resistance training, with negligible effect without training. |
| Gu 2026 · Front Nutr | meta-analysis | supports | moderate | Creatine augmented strength, performance and lean mass gains particularly when combined with resistance training in young men. |
| Volek 1999 · Med Sci Sports Exerc | RCT | supports | moderate | Creatine with heavy resistance training produced greater muscle fiber hypertrophy and performance than placebo. |
| Kazeminasab 2025 · Nutrients | meta-analysis | supports | high | Creatine significantly improved upper- and lower-body strength and power in pooled RCTs. |
| Devries 2014 · Med Sci Sports Exerc | meta-analysis | supports | high | Creatine with resistance training increased muscle mass and strength gains in older adults over training alone. |
| Branch 2003 · Int J Sport Nutr Exerc Metab | meta-analysis | supports | moderate | Creatine supplementation increased lean/body mass and high-intensity performance across pooled studies. |
| Wang 2024 · Nutrients | meta-analysis | supports | high | Creatine plus resistance training significantly increased muscle strength gains in adults under 50 across pooled RCTs. |
| Liu 2025 · Eur Rev Aging Phys Act | meta-analysis | supports | moderate | Creatine plus resistance training significantly improved lower-limb strength and lean tissue mass in older adults. |
| Burke 2023 · Nutrients | meta-analysis | mixed | moderate | Direct-imaging hypertrophy showed only a very small benefit of creatine plus resistance training over placebo. |
| Dempsey 2002 · J Fam Pract | meta-analysis | supports | moderate | Oral creatine produced a modest but significant increase in maximal strength in healthy adults. |
Disagree, or know a study we missed?
We grade by evidence, not opinions. The way to weigh in is to point us to a study we haven't cited (check the evidence table above first), or to flag a problem with one we have. Every submission is reviewed; if it holds up, the grade updates and shows in Science Changes Its Mind.
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Educational only, not medical advice. Grades and scores reflect published evidence weighted by study design and quality; see the methodology.