THE IMPACT OF CREATINE SUPPLEMENTATION ON HEALTH AND PERFORMANCE IN PHYSICALLY ACTIVE ADULTS: A NARRATIVE REVIEW

Grzegorz Jałoszyński; Bruno Makowski; Oliwia Marciniak; Maciej Makarewicz; Marcin Patryk Barbachowski; Sebastian Konecki; Natalia Bylak; Maria Kurt; Norbert Gromadzki; Anna Gwizdek; Dawid Szczepański

doi:10.31435/ijitss.1(49).2026.4964

Authors

Grzegorz Jałoszyński Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0004-3763-4311
Bruno Makowski Medical Center HCP, John Paul II Hospital: Poznań, Greater Poland https://orcid.org/0009-0007-5806-0822
Oliwia Marciniak Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0008-5282-2539
Maciej Makarewicz Independent Researcher, Poland https://orcid.org/0000-0002-9099-8710
Marcin Patryk Barbachowski Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0008-4315-7477
Sebastian Konecki Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0006-0152-7914
Natalia Bylak Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0009-7405-9041
Maria Kurt Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0006-6820-4538
Norbert Gromadzki Cardinal Stefan Wyszyński University in Warsaw, Warsaw, Poland https://orcid.org/0009-0007-9954-6132
Anna Gwizdek Uniwersytet Medyczny im. Karola Marcinkowskiego w Poznaniu: Poznan, Greater Poland https://orcid.org/0009-0004-8037-6020
Dawid Szczepański Uniwersytet Medyczny im. Karola Marcinkowskiego w Poznaniu: Poznan, Greater Poland https://orcid.org/0009-0000-8430-0905

DOI:

https://doi.org/10.31435/ijitss.1(49).2026.4964

Keywords:

Creatine, Supplementation, Muscle Strength, Performance

Abstract

Creatine supplementation is widely used among physically active adults as a nutritional strategy to enhance exercise performance and support various health outcomes. This narrative review aims to synthesize current evidence on the physiological mechanisms of creatine, its impact on physical performance metrics, and potential health effects in active populations. A comprehensive search of peer reviewed literature was conducted across major databases, prioritizing studies involving healthy, physically active adult participants. Findings indicate that creatine enhances high intensity exercise performance and muscular strength, particularly in resistance training contexts, through its role in rapid adenosine triphosphate (ATP) resynthesis and muscle energetics. However, evidence regarding its effects on endurance performance remains mixed, with some studies showing minimal influence on aerobic capacity (e.g., non significant effects in trained endurance populations). Creatine supplementation also appears to have a favorable safety profile, with no substantial adverse effects on renal or hepatic function reported at standard dosages. Emerging research suggests potential cognitive and metabolic benefits, though these require further investigation. This review highlights that while creatine is an effective ergogenic aid for specific performance outcomes, variability exists based on training modality, sex, and individual characteristics. Future studies should address under researched subgroups and long term health implications to refine supplementation recommendations.

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