| Creatine supplements have gained popularity among social media influencers who say they can help with muscle growth, improve athletic performance and even enhance brain function. The compound is made from three amino acids that serve as a source of energy for your muscles. While your body naturally produces some creatine, can maximizing on it really deliver the benefits influencers are claiming? Here’s what the evidence shows:
🥛 Creatine does work for adding lean muscle mass, but you have to work out to benefit from its effects.
🥛 Men who combined the supplements with resistance training added around two to three pounds of lean body mass, according to a review of 35 studies. This could be significant for older men, who tend to lose muscle mass as they age.
🥛 Initial evidence indicates that benefits like regulating blood sugar in Type 2 diabetes and improving memory are not strongly supported, according to Jose Antonio, an exercise and sports science professor at Nova Southeastern University in Florida.
🥛 Vegans and vegetarians are more likely to see the benefits from taking creatine, as they probably don’t get much or any of it in their diet. Creatine comes from red meat, chicken or fish. | 
