Creatine is one of the most widely researched supplements, with consistent evidence supporting its benefits for training performance.
Rather than directly “building muscle”, creatine works by increasing the availability of phosphocreatine, a key energy source used during short bursts of high-intensity exercise.
In practice, that may mean being able to lift one more rep or sustain high effort slightly longer — which can support improvements in strength and power over time.
Emerging research is also exploring potential cognitive benefits, including supporting mental energy during periods of sleep deprivation.