Can Creatine Support Healthy Weight Loss? The Surprising Supplement Everyone’s Talking About

Once the preserve of bodybuilders and athletes, creatine is suddenly everywhere — trending on TikTok, mentioned in health podcasts, and now being studied for benefits that extend far beyond muscle gain. From potential links to improved cognition to its role in maintaining muscle mass, this once niche supplement is entering the mainstream.

But can creatine actually help people who are trying to lose weight — particularly those using GLP-1 medications such as Mounjaro or Wegovy?

Let’s look at what the science says.

What Creatine Actually Does
Creatine is a naturally occurring compound found in our muscles and brain. It helps generate quick bursts of energy during exercise by recycling adenosine triphosphate (ATP) — the body’s main energy currency.
By increasing phosphocreatine stores, creatine supplementation can improve strength, endurance, and muscle recovery — which is why athletes have relied on it for decades. But emerging research shows it may also help support metabolic health and prevent muscle loss during weight reduction.

Creatine and Weight Management: A Support Role, Not a Shortcut Let’s be clear: creatine isn’t a fat-burning supplement. It doesn’t directly cause weight loss.

However, when combined with resistance or aerobic training, creatine can help preserve and even increase lean muscle mass — which is crucial for anyone losing weight, especially on low-calorie diets or GLP-1 medication.

A 2023 Nutrients meta-analysis found that adults under 50 who took creatine alongside resistance training saw a small but measurable reduction in body fat compared with those who exercised without it. Another 2021 study highlighted its value in preventing muscle loss (sarcopenia) after rapid weight loss or bariatric surgery.
The benefit here isn’t about the number on the scales — it’s about body composition and metabolic health. Maintaining muscle helps sustain a higher resting metabolic rate, supports blood sugar regulation, and improves physical performance — all key to long-term success.

Why It Might Help GLP-1 Users
People using GLP-1 receptor agonists such as Wegovy, Ozempic or Mounjaro often experience a rapid drop in both fat and lean tissue. This muscle loss can slow metabolism and make it harder to sustain weight loss once medication stops.

Adding creatine may help preserve muscle mass during this process, making the body composition change healthier and more sustainable. In short, it supports what the medication starts — but protects the muscle that keeps metabolism active.

Beyond the Gym: Cognitive and Energy Benefits
Creatine’s benefits may also extend to the brain. Recent studies suggest it could support cognitive function, mental clarity, and mood, particularly in older adults. This makes it an intriguing supplement for anyone struggling with fatigue, “brain fog”, or low motivation during weight loss.

For individuals with obesity — who may experience chronic tiredness or low exercise tolerance — creatine could help restore cellular energy efficiency, reduce fatigue, and make regular activity feel more achievable.

Is It Safe?
Creatine monohydrate is one of the most studied supplements in the world and is considered safe when used correctly.

Typical dosing is 3–5 grams per day, ideally with plenty of water. Some users experience mild bloating or water retention, though this is usually temporary.
Hydration is key — particularly for anyone using GLP-1 medication, where nausea and reduced fluid intake can be common. Regular kidney checks are sensible for anyone with pre-existing renal conditions, but for healthy individuals, creatine is widely regarded as low-risk.

The Takeaway: A Useful Ally, Not a Magic Bullet
Creatine won’t replace the fundamentals of healthy weight management — nutrition, movement, and mindset — but it can make those foundations stronger.
It supports energy, helps maintain muscle, and may improve mood and motivation. For people losing weight rapidly or struggling with fatigue, that can make all the difference.

As one clinician put it:
“Creatine doesn’t cause weight loss — it helps protect what matters most during the process: muscle, metabolism, and motivation.”

At Temple, We Focus on Body Composition, Not Just Weight Our Temple Vitality+ Programme combines evidence-based medical support (including GLP-1 therapy where appropriate) with nutrition, resistance training, and expert guidance to protect lean mass and improve long-term health.

We can advise on safe supplementation, including creatine, as part of a personalised plan.