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Ct9.5
Kreatin – Forschung
Hilft wahrscheinlich
87 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Kreatin scheint in 19 von 23 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2007–2026 mit einer typischen Studiengröße von 60 Teilnehmenden.
Basierend auf 87 Studien · 24 Meta-Analysen · 32 RCTs · 28,895 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
19geholfen3unklar1nicht geholfen· 64 weitere ohne bewertete Effektdaten
73 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
200720162026
1Meta-Analysen=608 · large study2026
In postmenopausal women, creatine, particularly ≥ 5 g·day⁻¹ with RT, yields small but meaningful gains in lean mass and strength without evidence of harm.
Naddafha S et al. · Journal of the International Society of Sports Nutrition (2026)
Lean mass (k = 5; n = 338) favored creatine: mean difference (MD) + 0.37 kg (95% CI + 0.05 to + 0.69; I² = 25%; τ² = 0.01; 95% PI -0.10 to + 0.84).
Leg-press 1RM (k = 3; n = 111) improved with creatine: MD + 7.5 kg (95% CI + 2.2 to + 12.8; I² = 0%).
In postmenopausal women, creatine, particularly ≥ 5 g·day⁻¹ with RT, yields small but meaningful gains in lean mass and strength without evidence of harm.
2muscle mass and bone healthMeta-Analysen=763 · large study2026
Current evidence does not support robust additive effects of nutritional supplementation on muscle mass or bone health when combined with exercise in women across reproductive stages.
Chen KH et al. · International journal of medical sciences (2026)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Could be chance
The combined intervention showed no significant effects on muscle mass measures: skeletal muscle mass (g=0.065, 95% CI: -0.353 to 0.482, p=0.762), appendicular lean mass (g=0.197, 95% CI: -0.177 to 0.571, p=0.302), or fat-free mass (g=0.069, 95% CI: -0.110 to 0.249, p=0.447).
Significant improvements occurred in bench press (g=0.279, 95% CI: 0.008 to 0.550, p=0.043) and handgrip strength (g=0.412, 95% CI: 0.039 to 0.786, p=0.031).
No significant effects emerged for bone mineral content (g=0.195, 95% CI: -0.281 to 0.671, p=0.421) or bone mineral density (g=0.087, 95% CI: -0.129 to 0.303, p=0.430).
More well-powered trials in underrepresented groups, particularly women and older adults, are needed to clarify population-specific responses.
Kazeminasab F, Kerchi AB, Sharafifard F, Zarreh M, Forbes SC, Camera DM, Lanhers C, Wong A, Nordvall M, Bagheri R, Dutheil F. · Nutrients (2025)
Weighted mean differences (WMDs) and 95% confidence intervals (CIs) were calculated using random-effects modeling.
Additionally, creatine supplementation combined with exercise training revealed no significant differences in handgrip strength [WMD = 4.26 kg, p = 0.10] and leg press strength [WMD = 3.129 kg, p = 0.11], when compared with the placebo.
Furthermore, subgroup analysis based on age revealed significant increases in bench and chest press [WMD = 1.81 kg, p = 0.002], leg press [WMD = 8.30 kg, p = 0.004], and squat strength [WMD = 6.46 kg, p = 0.001] for younger adults but not for older adults.
6Adverse outcomes in females taking creatineMeta-AnalyseCited 21×n=951 · large study2020
However, all future studies of creatine supplementation in females should consider surveillance and comprehensive reporting of adverse outcomes to better inform participants and health professionals involved in future trials.
de Guingand DL et al. · Nutrients (2020)
Six hundred and fifty-six studies were identified where creatine supplementation was the primary intervention; fifty-eight were female only studies (9%).
No statistically significant difference was reported in measures of renal or hepatic function.
In conclusion, mortality and serious adverse events are not associated with CrM supplementation in females.
8VO2maxMeta-AnalyseCited 9×n=424 · medium study2023
Creatine supplementation has a negative effect on VO2max, regardless of the characteristics of training, supplementation, or population characteristics.Supplemental data for this article is available online at https://doi.org/10.1080/10408398.2021.2008864 .
Gras D et al. · Critical reviews in food science and nutrition (2023)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
We included 19 RCTs for a total of 424 individuals (mean age 30 years old, 82% men).
Participants in both groups were engaged in exercise interventions in most studies (80%).
Using changes in VO2max, VO2max increased in both groups but increased less after creatine supplementation than placebo (effect size [ES] = -0.32, 95%CI = -0.51 to -0.12, p = 0.002).
However, given the level of evidence, future high-quality studies are needed to confirm these findings.
Dos Santos EEP et al. · Nutrients (2021)
Overall, Cr significantly increased measures of upper-body strength (7 studies, n = 142, p = 0.04), with no effect on lower-body strength or measures of muscle mass.
Sub-analyses revealed that both upper-body (4 studies, n = 97, p = 0.05) and lower-body strength (4 studies, n = 100, p = 0.03) were increased by Cr, compared to placebo in studies ≥ 24 weeks in duration.
In conclusion, older females supplementing with Cr experience significant gains in muscle strength, especially when RT lasts for at least 24 weeks in duration.
11Muscle strength gainsMeta-AnalyseCited 18×n=20 · very small study2024
In conclusions, creatine supplementation with resistance training enhances upper- and lower-body muscle strength in adults aged < 50, with greater benefits likely to be seen in males than females.
Wang Z et al. · Nutrients (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
In comparison with a placebo, creatine supplementation combined with resistance training significantly increased upper-body (WMD = 4.43 kg, p < 0.001) and lower-body strength (WMD = 11.35 kg, p < 0.001).
Subgroup analyses showed a trend for greater upper-body strength improvements for males on creatine compared with females on creatine (p = 0.067, Q = 3.366).
Additionally, males who consumed creatine combined with resistance training significantly increased both upper- and lower-body strength, whereas females showed no significant gains.
Concurrent carbohydrate ingestion did not enhance the hypertrophy benefits of creatine.
Desai I et al. · Journal of strength and conditioning research (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Our primary outcome was lean body mass (LBM); secondary outcomes were body fat percentage (%) and body fat mass (kg).
Fifty-two percentages of the studies had low risk, 41% some concerns, and 7% high risk of bias.
Compared with resistance training (RT) alone, creatine supplementation increased LBM by 1.14 kg (95% CI 0.69 to 1.59), and reduced body fat percentage by -0.88% (95% CI -1.66 to -0.11) and body fat mass by -0.73 kg (95% CI -1.34 to -0.11).
13Performance enhancement in combat sportsMeta-AnalyseCited 14×2022
Caffeine is the only NEA that has shown strong evidence for performance enhancement in combat sports.
Vicente-Salar N et al. · Nutrients (2022)
In this regard, abilities including the number of attacks, reaction time, handgrip strength, power and TTE, among others, were improved.
Buffering supplements such as sodium bicarbonate, sodium citrate and beta-alanine may have a promising role in high and intermittent exertion during combat, but more studies are needed in grappling combat sports to confirm their efficacy during sustained isometric exertion.
Other NEAs, including creatine, beetroot juice or glycerol, need further investigation to strengthen the evidence for performance enhancement in combat sports.
14Physical performance in female athletesMeta-AnalyseCited 19×2022
More studies are needed in female athletes that measure the effects of different EAs on sports performance, such as beetroot juice, beta-alanine or sodium phosphate, as the studies to date are scarce and there are many types of EA that need to be further considered in this population, such as creatine and taurine.
López-Torres O et al. · Nutrients (2022)
A random-effects model and the standardized mean differences (SMD) ± 95% confidence intervals (CI) were reported.
Aerobic tests could be improved with the use of taurine, caffeine, and beta-alanine.
No conclusive effects of beetroot juice, polyphenols, or creatine in improving aerobic performance were shown.
15Health and therapeutic benefitsSystematische ÜbersichtCited 136×2021
Based on this analysis, it can be concluded that creatine supplementation has several health and therapeutic benefits throughout the lifespan.
Kreider RB et al. · Nutrients (2021)
Moreover, increasing availability of creatine in tissue may enhance cellular metabolism and thereby lessen the severity of injury and/or disease conditions, particularly when oxygen availability is compromised.
This systematic review assesses the peer-reviewed scientific and medical evidence related to creatine's role in promoting general health as we age and how creatine supplementation has been used as a nutritional strategy to help individuals recover from injury and/or manage chronic disease.
Additionally, it provides reasonable conclusions about the role of creatine on health and disease based on current scientific evidence.
But, due to high heterogeneity and the medium risk of bias for articles, we suggest that these results are taken into account and the facts are interpreted with caution by the readers.
Jiaming Y et al. · Journal of food biochemistry (2021)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Weighted mean difference (WMD), 95% confidence interval (CI), and random-effects model, were applied for estimating the overall effect.
Pooled data showed that creatine significantly reduced creatine kinase (CK) concentration overall (WMD = -30.94; 95% CI: -53.19, -8.69; p = .006) and at three follow-up times (48, 72, and 96 hr) in comparison with placebo.
In contrast, effects were not significant in lactate dehydrogenase (LDH) concentration overall (WMD = -5.99; 95% CI: -14.49, 2.50; p = .167), but creatine supplementation leaded to a significant reduction in LDH concentrations in trials with 48 hr measurement of LDH.
18High-intensity exercise capacity and lean body massSystematische ÜbersichtCited 469×2017
Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass.
Kreider RB et al. · Journal of the International Society of Sports Nutrition (2017)
In conclusion, creatine supplementation with a loading dose of 20⁻30 g/day, divided 3⁻4 times per day, ingested for 6 to 7 days, and followed by 5 g/day for 9 weeks or with a low dose of 3 mg/kg/day for 14 days presents positive effects on improving physical performance tests related to anaerobic metabolism, especially anaerobic power, in soccer players.
Mielgo-Ayuso J et al. · Nutrients (2019)
Sehr groß Nutzen
← SchlechterKein EffektBesser →
Likely real
A final meta-analysis was performed using the random effects model and pooled standardized mean differences (SMD) (Hedges's g).
However, creatine supplementation showed beneficial effects on anaerobic performance tests (SMD, 1.23; 95% CI, 0.55⁻1.91; p <0.001).
Concretely, creatine demonstrated a large and significant effect on Wingate test performance (SMD, 2.26; 95% CI, 1.40⁻3.11; p <0.001).
Retention of muscle mass and strength is integral to healthy aging.
Devries MC et al. · Medicine and science in sports and exercise (2014)
Cr + RT increased total body mass (P = 0.004) and fat-free mass (P < 0.0001) with no effect on fat mass as compared with RT alone.
Cr + RT increased chest press (P = 0.004) and leg press (P = 0.02) one-repetition maximum to a greater extent than RT alone, with no difference in the effect on knee extension or biceps curl one-repetition maximum, isokinetic or isometric knee extension peak torque.
Cr + RT had a greater effect than RT alone on the 30-s chair stand test (P = 0.03).