Any symptoms, topics, or research discussed in this article are provided for general educational and informational purposes only. They do not constitute product claims. Mention of these scientific studies does not imply that any Ritual products are formulated to treat, mitigate, or prevent any medical condition or address every health topic mentioned in this text. Refer to individual product packaging for specific substantiated benefits.*

Creatine is slowly shedding its reputation as a supplement reserved solely for bodybuilders, but one piece of baggage has been harder to shake: the idea that taking creatine will make you gain weight.

The truth is that creatine can move the number on your scale, but that number doesn't always mean what you think it does. After all, the scale can't tell you if a change comes from water, fat, or lean tissue (a.k.a. muscle), all of which register simply as "weight." Creatine can affect some of these things without affecting others, which is why the number alone doesn't tell you much about what's actually happening to your body. It's also why we think scales are overrated (overweighted?)

So before concerns about weight gain scare you away from one of the most extensively studied supplements out there, it's worth understanding what creatine actually does to your body and what "weight gain" on creatine really means.

What is creatine and what does it do?

Creatine is a compound your body makes from amino acids and also gets from food. Most of it is stored in your muscles, where it helps support the rapid production of energy.¹

During short, intense efforts like lifting or sprinting, your muscles rapidly burn through adenosine triphosphate (ATP), their immediate source of energy. Phosphocreatine, a stored form of creatine, helps rapidly regenerate ATP so your muscles can continue working at high intensity.¹ This is why creatine is known as an exercise-performance enhancer. Over time, when paired with resistance training, these performance benefits can translate into greater gains in strength and lean mass, too.^2,6

Researchers are also exploring creatine's potential benefits beyond exercise, including for cognition and bone health; however, this research is still emerging.<sup>1,5

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Does creatine make you gain weight?

Creatine can cause weight gain, but research has not shown that it increases body fat.² When weight does go up alongside creatine supplementation, there are two main explanations: increases in body water, and gains in lean mass (which includes muscle).^2,6,8 The extent of either change varies from person to person.³ Here's a closer look at each.

Creatine and water weight

As creatine builds up in your muscles, it can draw additional water into muscle cells, contributing to an increase in body water and, potentially, weight.^1,3,8 This may help explain why some people temporarily report feeling "puffy" when they first start taking creatine.

The most noticeable short-term increases in water weight have been documented with a loading phase, which involves taking about 20 grams of creatine daily for five to seven days to increase muscle creatine stores more quickly. Reviews of studies using this approach report weight increases of roughly 2 to 7 pounds (1–3 kg), mostly from additional body water.^2,8 Other estimates are lower: The International Society of Sports Nutrition puts short-term fluid retention from loading at about 0.5 to 1 liter, or roughly 1 to 2 pounds.¹ And water-weight gain varies considerably from one person to the next.³

If you're concerned about gaining water weight with creatine supplementation, it's worth knowing that a loading phase isn't necessary, and that skipping it in favor of standard doses of 3–5 grams per day may help.^1,2,9–11 Research on water-weight changes without loading is limited, but a few small studies using standard or lower daily doses have found little or no difference in body water compared with placebo (though one found a small increase).^9–11 This doesn't mean standard dosing prevents water gain, but the larger, rapid increases are much better documented with loading.

It's less clear what happens to this water over the longer term with continued supplementation. Some studies have found that increases in body water persist for several weeks, while others have found no significant difference from placebo with longer-term supplementation.^2,3

Creatine and lean mass

Creatine can also support gains in lean mass, which includes muscle, water and other non-fat tissue, over time, which can contribute to an increase in weight. These gains are best documented when creatine is paired with resistance training.^2,6

In a 2024 meta-analysis of 12 randomized trials involving adults under 50, people who took creatine while resistance training gained about 2.5 pounds (1.14 kg) more lean mass than those who trained without creatine.¹² Research suggests these benefits may extend to older adults, too. A meta-analysis of 22 randomized trials found that older adults taking creatine alongside resistance training gained approximately 3 pounds (1.4 kg) more lean mass than those who trained without it.⁶ And a separate 2026 meta-analysis in postmenopausal women found that creatine supplementation was associated with an additional 0.37 kg (less than a pound) of lean mass.⁵

There's even some evidence of gains without exercise: In a 2026 trial of adults ages 45 to 65, those who took creatine without following an exercise program gained more lean mass over 12 weeks than those taking a placebo.¹³

So while you may not love seeing the numbers on your scale rise, it’s important to keep gains in context. Muscle does more than help you lift heavier: it supports mobility and everyday physical function, and it plays a central role in metabolic health.¹⁵ And because muscle mass and strength naturally decline throughout adulthood, maintaining or building muscle becomes increasingly important as you get older.^6,15

And just to be clear: These gains in lean mass aren't automatically going to make you look "bulky." Creatine can support muscle growth, particularly when paired with resistance training, but how much muscle you build depends on factors including how you train, your nutrition, and your individual physiology.^2,6

Creatine and weight gain in women

Overall, research specifically in women has not found a significant increase in body weight with creatine supplementation. A systematic review involving 951 women found no significant overall difference in body weight between women taking creatine and controls.⁴ That finding held when researchers analyzed maintenance-only protocols, loading protocols, and loading followed by maintenance separately.⁴

Does creatine cause bloating?

This depends on what you mean by bloating. Creatine can increase the amount of water your body holds, which some people may experience as a feeling of puffiness. But that's different from gastrointestinal bloating, which refers to a feeling of fullness or distension in the abdomen.

Research hasn't found that creatine reliably causes gastrointestinal bloating at typical doses. A systematic review in women found no significant difference in gastrointestinal events overall between creatine and controls, and a randomized trial that tracked bloating specifically found no significant difference between creatine and placebo.^4,7

When gastrointestinal symptoms do occur, larger single doses appear more likely to cause them than standard doses of 3–5 grams per serving. In that same randomized trial, people taking 10 grams at once were more likely to experience diarrhea than those who split the same daily amount into two 5-gram servings.⁷ A 2025 review similarly concluded that GI effects are generally mild and infrequent and are more likely with larger single doses.⁸

Should you take creatine if you're worried about weight gain?

If you're concerned about gaining weight with creatine supplementation, the most important thing to know is that research has not shown that creatine increases body fat.^2,5

When creatine does cause weight gain, additional body water is often responsible, particularly during a loading phase. Over time, gains in lean mass, which includes muscle, may also contribute to weight gain, especially when creatine is paired with resistance training.^2,6,8 But if you're taking creatine to support resistance training, you're probably not going to be mad about gaining a little muscle, even if it means seeing a slight uptick in weight.

Ultimately, weight gain on creatine isn't inevitable, either. Studies in women haven't found a significant overall increase in body weight with creatine supplementation.⁴ So if you're considering creatine to support your training, don't let concerns about weight gain overshadow what the research actually shows or the potential benefits of creatine, including better exercise performance, greater strength, and gains in lean mass.^1,2,6

FAQs

Does creatine make you gain weight?

It can, but research hasn't shown that creatine increases body fat.² Some people gain water weight, but how much varies from person to person and is best documented during a loading phase.^3,8 Weight gain can also result from gains in lean mass, which includes muscle, especially when creatine is paired with resistance training.^5,6

How much weight can you gain from creatine?

It varies from person to person.³ Reviews of studies using a loading phase of around 20 grams per day report weight increases of roughly 2 to 7 pounds (1–3 kg), largely from additional body water.^2,8 However, not everyone experiences that much weight gain, and some studies have reported considerably smaller increases.³ In fact, a systematic review involving 951 women found no significant overall difference in body weight between those taking creatine and controls, even when researchers analyzed different dosing regimens separately.⁴

What should you do if you gain weight after starting creatine?

First, remember that an increase on the scale doesn't necessarily mean you've gained body fat.² If you're concerned about rapid water-weight gain, it may help to skip the loading phase and take a standard dose of 3–5 grams daily instead.^1,2 While that doesn't guarantee you won't gain water weight, the larger, rapid increases are better documented with loading.^2,8

Does creatine cause bloating?

Creatine hasn't consistently been shown to cause gastrointestinal bloating at typical doses. A randomized trial found no significant difference in bloating between creatine and placebo, while a 2025 review found that gastrointestinal effects are generally mild and infrequent and more likely with larger single doses.^7,8

Does creatine cause belly fat?

Research has not shown that creatine increases body fat.^2,5

Will creatine make me bulky?

Creatine's effects on lean mass are most consistently seen when it's combined with resistance training.^2,6 How much muscle you build depends on factors including how you train, your nutrition, and your individual physiology. Taking creatine alone won't determine your physique.

Will I lose the weight if I stop taking creatine?

Possibly, depending on what contributed to the weight gain. Muscle creatine stores generally return to baseline about four to six weeks after supplementation stops.¹ Because some creatine-associated weight gain can come from additional body water, that portion may diminish as creatine stores return toward baseline, although research hasn't established exactly how much water weight is lost or how quickly.

Muscle gained through resistance training is a different story. Whether you maintain those gains depends in large part on whether you continue training.

Does creatine cause weight gain in women?

Overall, research in women hasn't found a significant increase in body weight with creatine supplementation, including when researchers analyzed different dosing regimens.⁴

Does creatine help you lose weight?

Creatine isn't a weight-loss supplement, but it may help improve body composition when combined with resistance training. Two meta-analyses found small reductions in body fat percentage among people taking creatine while resistance training.^12,14 This may partly reflect increases in lean mass, which can lower body fat percentage even if the amount of fat stays the same. And because lean mass adds weight, improvements in body composition don't necessarily translate to weight loss.

One of those analyses also found a small reduction in actual fat mass, although the other did not.^12,14 So while creatine may offer some additional benefit for fat loss when paired with resistance training, the evidence is mixed, and it hasn't been shown to reliably reduce overall body weight.

Ready to try creatine? Ritual's Creatine Greens combines creatine to support muscle tone and strength† with spirulina and chlorella to support healthy fat metabolism, plus a full serving of leafy greens.*

†When combined with exercise

The information mentioned above is provided for educational purposes only, and does not constitute product claims related to Creatine Greens. Refer to individual product packaging or https://ritual.com/products/creatine-greens for Creatine Greens specific substantiated benefits.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

1. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, 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;14:18. doi:10.1186/s12970-017-0173-z
2. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/s12970-021-00412-w
3. Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, et al. Creatine supplementation increases total body water without altering fluid distribution. J Athl Train. 2003;38(1):44–50.
4. de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ. Risk of adverse outcomes in females taking oral creatine monohydrate: a systematic review and meta-analysis. Nutrients. 2020;12(6):1780. doi:10.3390/nu12061780
5. Naddafha S, Antonio J, Kreider RB, Stout JR. Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2026;23(1):2668435. doi:10.1080/15502783.2026.2668435
6. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213–226. doi:10.2147/OAJSM.S123529
7. Ostojic SM, Ahmetovic Z. Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent? Res Sports Med. 2008;16(1):15–22. doi:10.1080/15438620701693280
8. Longobardi I, Solis MY, Roschel H, Gualano B. A short review of the most common safety concerns regarding creatine ingestion. Front Nutr. 2025;12:1682746. doi:10.3389/fnut.2025.1682746
9. Rawson ES, Stec MJ, Frederickson SJ, Miles MP. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. 2011;27(4):451–5. doi:10.1016/j.nut.2010.04.001
10. Dinan NE, Hagele AM, Jagim AR, Miller MG, Kerksick CM. Effects of creatine monohydrate timing on resistance training adaptations and body composition after 8 weeks in male and female collegiate athletes. Front Sports Act Living. 2022;4:1033842. doi:10.3389/fspor.2022.1033842
11. Brooks SJ, Candow DG, Roe AJ, Fehrenkamp BD, Wilk VC, Bailey JP, et al. Creatine monohydrate supplementation changes total body water and DXA lean mass estimates in female collegiate dancers. J Int Soc Sports Nutr. 2023;20(1):2193556. doi:10.1080/15502783.2023.2193556
12. Desai I, Wewege MA, Jones MD, Clifford BK, Pandit A, Kaakoush NO, et al. The effect of creatine supplementation on resistance training–based changes to body composition: a systematic review and meta-analysis. J Strength Cond Res. 2024;38(10):1813–21. doi:10.1519/JSC.0000000000004862
13. Chun J, Liu Y, Kibler GL, Lee H, Babakhani K, Rhoades N, et al. Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults. J Int Soc Sports Nutr. 2026;23(sup1):2716273. doi:10.1080/15502783.2026.2716273
14. Candow DG, Prokopidis K, Forbes SC, Rusterholz F, Campbell BI, Ostojic SM. Resistance exercise and creatine supplementation on fat mass in adults < 50 years of age: a systematic review and meta-analysis. Nutrients. 2023;15(20):4343. doi:10.3390/nu15204343
15. Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84(3):475–482. doi:10.1093/ajcn/84.3.475