NZ GLP-1 hub · Supplements · 5 November 2026 · Peer-reviewed
Creatine: one of the most-studied supplements in sport
General information, not advice. Supplements can interact with medicines. Talk to your doctor or pharmacist before starting one, especially if you take other medicines, are pregnant, or have a kidney or liver condition.
Why people take it
Creatine helps muscles regenerate energy for short, intense efforts. It's taken to improve strength and muscle gain alongside resistance training, and is one of the most researched supplements there is.
Why it comes up with GLP-1 medicines
Keeping lean mass during weight loss is the theme of this site. Creatine's effect comes through training: it helps people do a little more work in each session. Research on creatine specifically in people taking GLP-1 medicines is limited.
What the evidence shows
Taken during training, creatine increases high-intensity exercise capacity and lean body mass, according to the International Society of Sports Nutrition's position stand. The position stand says muscle stores can generally be maintained with 3–5 grams a day, and that taking that amount from the start fills them over 3–4 weeks. The US National Institutes of Health describes 3–5 grams a day as a typical amount in studies. Those figures describe the research, not advice for you, so check with your doctor or pharmacist first.
What it doesn't show
Without exercise it may not help: a two-year study in postmenopausal women found no increase in lean mass. Several studies have found no effect on fat mass, so it isn't a fat-loss supplement.
Who should be careful
- →It can add water weight. Creatine can increase water retention, so the scale can rise by a kilogram or two in the first month. That rise can be mistaken for fat gain. Body water also affects smart-scale and DEXA readings, and DEXA can count it as lean mass, so neither shows muscle directly. Worth knowing if you're tracking weight closely.
- →It can change a blood test. Creatine can raise blood creatinine in some people, and creatinine is used to estimate kidney function (eGFR). A higher result doesn't necessarily mean a kidney problem. Tell your GP you take it before a kidney test.
- →If you have kidney disease, talk to your doctor first: research in people with existing kidney disease is still needed.
Food first
Meat and fish contain creatine; vegetarians tend to have lower muscle stores.
Sources
- Kreider RB et al. — International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (J Int Soc Sports Nutr) · 2017
- NIH Office of Dietary Supplements — Dietary supplements for exercise and athletic performance, health professional fact sheet
- Longobardi I et al. — Is it time for a requiem for creatine supplementation-induced kidney failure? A narrative review (Nutrients) · 2023
- Naeini EK et al. — Effect of creatine supplementation on kidney function: a systematic review and meta-analysis (BMC Nephrology) · 2025
- Antonio J et al. — Common questions and misconceptions about creatine supplementation (J Int Soc Sports Nutr) · 2021
- Brooks SJ et al. — Creatine monohydrate supplementation changes total body water and DXA lean mass estimates in female collegiate dancers (J Int Soc Sports Nutr) · 2023
- Pratt J et al. — Effects of creatine supplementation on lean mass, muscle size and muscle performance during immobilisation and rehabilitation: a systematic review (Experimental Physiology) · 2026
- Šantić R et al. — Lean mass and musculoskeletal preservation in GLP-1-based obesity treatment (Metabolites) · 2026
Review: Founder review via PR merge. General information only; no recommendations, brands, prices or product links; sources verified 5 Nov 2026.
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