The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
You’ve probably heard of creatine as something athletes take to build muscle or boost gym performance. But there’s growing interest in understanding whether or not it can have an effect on glucose management.
Let’s take a closer look at what creatine actually is, how it interacts with glucose in your body, and what some studies say so far about potential benefits and risks. We’ll walk you through what’s known—and what’s still up in the air.
What’s creatine?
Creatine is a naturally occurring compound made from amino acids in the liver and kidneys. Most of it is stored in your muscles, where it helps create a quick energy source called phosphocreatine. It’s especially useful during short bursts of high-intensity activity, like sprinting or weightlifting.
You can get small amounts of creatine from foods like red meat and seafood, but it’s also widely available as a dietary supplement.
Creatine and glucose: What’s the connection?
Researchers have started to look at whether creatine affects glucose metabolism. The early findings are mixed.
Some small studies suggest creatine might:
- Support glucose uptake into muscles, helping your cells use glucose more efficiently
- Enhance the effects of exercise on insulin sensitivity
- Improve muscle glycogen storage (how your body stores glucose for future energy)
On the other hand, some studies show little to no impact on:
- Fasting blood sugar, insulin, or insulin resistance
- Taking creatine on its own, without exercise
A 2022 review of multiple studies concluded that while a few studies hinted at benefits, overall, creatine didn’t consistently improve fasting glucose or insulin resistance compared to a placebo.
So far, the most promising results appear to happen in combination with exercise, but even those findings vary. More research is needed to understand if creatine has a real and lasting impact on glucose levels.
Is creatine safe?
- Water retention
- Muscle cramps
- Upset stomach
- Dehydration
- Diarrhea
On rare occasions, people have reported more serious side effects, including acute kidney failure—so if you live with kidney disease or other medical conditions, creatine may not be the right choice. Its interactions with certain medications aren’t fully understood yet, either.
If you decide to try creatine (or any supplement), it’s best to talk to your healthcare provider or pharmacist before adding anything to your routine, especially if you’re already keeping an eye on your glucose, managing diabetes, or taking medications and supplements.
The bottom line on creatine and your glucose
We’re still learning about how creatine might influence glucose regulation, and the science is evolving. The good news? If you already use a tool like Stelo to track your glucose, you have the power to uncover your body’s unique patterns, connecting the dots and making decisions that truly work for you.
Notice how you feel after eating, exercising, or trying something new like a supplement? Every discovery is a step toward taking charge of your own health journey.
Curated & reviewed by: Jennifer Wenzel-Wamhoff
PharmD, BC-ADM, CDCES
PharmD, BC-ADM, CDCES
Jennifer Wenzel-Wamhoff is a highly experienced pharmacist with BC-ADM and CDCES diabetes certifications.
