Is creatine good for weight loss?

In the world of weight loss, muscle gain, and health and wellness in general, there is an endless supply of vitamins and supplements out there. Whatever your goal is, there is undoubtedly a supplement that will claim to help you work out harder, get stronger, and reach your goals faster.

But not all supplements are created equally, and we all know some are more effective and science-backed than others.

One of the most common is creatine supplementation, which is extremely popular among bodybuilders, weightlifters, and athletes, but is also commonly taken by everyday gym goers. Many people claim creatine can help improve energy levels, support recovery from resistance training, and build lean muscle mass.

There are many benefits of creatine supplementation, but is weight loss one of them? Let's find out.

What are the benefits of creatine?

Before we unpack the effects of creatine and what it is used for, let's make sure we understand what creatine actually is.

The human body produces creatine naturally, but the compound can also be absorbed via animal-based food such as red meat, fish, poultry and dairy [1]. For people who do not get enough creatine through their diet, or are looking to increase their creatine intake, it can also be taken as a supplement.

The good news is, creatine is one of the most widely researched dietary supplements in the health and fitness space, and creatine supplementation is both safe and effective. There are several types of creatine, but the most common (and most studied) is creatine monohydrate.

Creatine has several functions in the body, including cell regulation and generating adenosine triphosphate (ATP) [2], which stores and releases energy [3]. ATP is an important energy source for strength training as it powers muscle fibres to contract.

There are many other benefits and positive effects of creatine. It can support you if you are doing intense training, as it has been found to improve exercise performance during high-intensity activities [4].

During resistance training, it can improve strength and power, meaning you may be able to lift heavier weights or perform more repetitions. There is also some evidence that it can aid recovery [5], and could help support healthy ageing as it can help increase muscle mass and strength in older adults and decrease the risk of dangerous falls [6].

It is also believed to increase water in the muscle cells, which improves hydration and reduces the chance of muscle cramps or muscle damage.

Can I lose weight on creatine?

Yes, weight loss is possible while taking creatine supplements. Over the years, there have been some popular misconceptions that creatine can lead to weight gain, but this is not true.

Creatine supplements can cause water retention for some people, which can lead to a temporary increase in body mass, but this is known as 'water weight' [7]. Water retention is not real weight gain and does not increase your fat mass.

If you are trying to lose weight or decrease body fat percentage, this comes down to eating at a calorie deficit and energy expenditure (i.e. burning more calories than you eat) [8].

To best support weight loss, you should also make sure you are taking into account other lifestyle factors like doing regular exercise, drinking enough water, getting enough sleep, having a high protein intake, and eating plenty of healthy fats and complex carbohydrates.

If you are doing all these things and taking creatine supplements, weight loss is absolutely possible.

Does creatine help to lose belly fat?

Yes and no. Creatine is not designed as a fat loss supplement and it does not directly burn fat. Additionally, you cannot 'spot reduce' or choose which part of your body you will lose fat, and no supplement can really target just one area. Weight loss is something that involves your whole body.

However, reducing your overall body fat and increasing lean muscle mass is likely to result in eventually losing belly fat. And creatine supplements can have an important role in this process, alongside resistance training.

As we mentioned earlier, creatine can help improve muscle strength, energy, and muscle recovery, meaning you may be able to push yourself harder in workouts and gain muscle mass. Gaining muscle can not only make you look leaner, but also increase your metabolism, which means your body can burn more fat, even at rest [9].

Combining creatine supplementation with resistance training and a healthy diet can aid fat loss and improve your body composition [10] and could lead to a reduction in fat mass around your body, including your belly.

It is also important to remember that reducing belly fat and getting a shredded, flat stomach or six pack is incredibly difficult for many people, particularly as you age.

It can also be influenced by genetics and body shape, which means some people are naturally more likely to carry fat around their stomach area even if they have a healthy body fat percentage.

Does creatine help with fat loss during cutting?

In the world of fitness and weight lifting, 'cutting' refers to reducing your calorie intake in order to lose fat and reveal muscle definition, without losing muscle. It often takes place after a 'bulk', during which a person will gain weight and increase muscle mass. Cutting and bulking both involve resistance training.

As we mentioned earlier, creatine is not designed to be a fat-burning supplement, but its effects could indirectly help during a cut. Ceratine supplementation can help to decrease fat mass, which is useful while cutting. The increased energy and ability to quickly recover can help you to workout harder and more often, mearning you could burn more calories.

And as we mentioned, creatine supplementation can also help with muscle growth, which can increase your body's resting metabolic rate and ability to burn calories.

How to take creatine

While creatine is found in some foods, the most common and most widely researched form of creatine is creatine monohydrate. It usually comes in a powder which you can stir into drinks such as water or juice, but it can also be found in liquid or gummy form.

How much creatine you need can vary depending on your circumstances and factors like your body weight and muscle mass, however, the typical recommended dose of creatine is around 3 to 5 grams per day.

When you first start to take creatine, some recommend a 'loading phase' of around 20g a day for 5 days to saturate your muscle stores [11]. It is believed that increasing creatine stores in this way is may maximise the benefits. After the loading phase, you can take the maintenance daily dose.

You can take creatine at any time of day, but some research has suggested that the best time might be after a workout to get the most benefits [12].

What supplement is best for fat loss?

No one supplement or magic pill can guarantee fat loss. The best way to successfully lose body fat is by making sustainable lifestyle changes that you can actually stick to long-term.

Supplements only work if you do, so while they can certainly aid your health and fitness goals, they do not guarantee results unless you are eating, exercising, and recovering well.

Having said that, they can aid your journey, particularly if you struggle to meet your health needs through diet alone. And as we mentioned, creatine monohydrate is one of the most well researched and effective supplements in the market.

Alongside creatine supplementation, you could also consider protein powder or shakes (whey protein, vegan protein, or collagen protein are all good options) and green tea supplements.

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