What is Creatine?

Creatine is one of 20 essential amino acids. 50% of the amount in our bodies is created in the liver, kidneys, and pancreas. The other half comes from food such as red meat (Source:http://www.umm.edu/altmed/articles/creatine-000297.htm). It is typically used to improve muscular performance during high intensity activities that require short bursts of energy, such as weight lifting. 

Can Creatine help weight loss?

Typical dosage in clinical studies for creatine is around 20 grams/day during a “loading period” after which 2 grams/day is taken.  Studies have shown that a common side effect of using creatine supplements is actually weight gain. This is caused by water retention in the muscles, however, and may stop when supplementation stops. (Source:Medicine and Science in Sports and Exercise, 32(3), 706-717).  In one controlled study, the following results were found 6 weeks after the loading period (Source: Clinical Science, 104(2), 153-162):

Increase in body mass following creatine loading was maintained after 6 weeks of continued supplementation…our findings suggest that problonged creatine ingestion induces an increase of fat-free mass.

Evidence is still conflicting about the long-term safety of creatine supplements, but most trials suggest that creatine has benefits for increasing muscle performance when taken in the proper dosage (Source: Sports Medicine, 35(2), 107-25).  Since most trials have been done in college-age male athletes evidence is still pending regarding efficacy of creatine on other populations, according to the University of Maryland Medical Center. 

Creatine Review Conclusion 

In short, no, you won’t lose weight by using creatine. There is not currently any evidence to support that claim.  And most diet supplements, such as Noxycut or TestoRipped, do not include the 2-5 grams daily that will give you the improved muscular performance seen in clinical studies.  As a result, you may not see the weight gain that has occurred in clinical studies, but you won’t see weight loss either.