Welcome to the creatine craze. The supplement's health benefits may surprise you.

Creatine sometimes gets mistaken as a steroid, or a “gym bro” supplement, according to dietitian Avery Zenker. But recently, thanks to increased awareness from podcaster and Stanford University professor Andrew Huberman, wellness influencers on TikTok and market moves, the supplement is rebranding, shedding its “bad rap” and misconceptions around what it is and who it’s for. The reality? Creatine is safe, effective and backed by decades of research, Zenker tells Yahoo Life.

Creatine: It’s not just for the gym bros

First, the basics: Creatine is a natural substance found in our muscles and brains. Though foods like fish, red meat and poultry contain creatine, the most popular way to get a dose is through supplements, which typically come in powders. For example, an ounce of fish has about 1 to 2 grams of creatine, but most supplements provide 3 to 5 grams per serving.

The reason creatine supplements have long been associated with the gym is because creatine gives your muscles quick bursts of energy, especially when doing intense activities like lifting weights or sprinting, dietitian and certified exercise coach Catherine Gervacio tells Yahoo Life.

Creatine also aids in your recovery. Dietitian Alex Larson, who works with endurance athletes, tells Yahoo Life that creatine supplementation increases your stores of phosphocreatine, helping you to produce more energy in the form of adenosine triphosphate, also known as ATP. In less scientific terms, that’s why your body feels less muscle fatigue and an increase in short-term muscle performance.

You’ll feel creatine wins in the gym, Zenker says — though it’s important to note that you do need to work out in order to gain the muscle-boosting effects of the supplement. “Some say that it helps them get a couple more reps or exert a bit more power [during a workout],” Zenker says. “Personally, I was able to add a few more reps to my pull-up [personal record] when I started taking creatine.”

Who can benefit from creatine?

Enhanced athletic performance is still the most popular reason people try creatine supplements. Creatine can help with body composition or our ratio of fat to muscle and bone. In practice, having more muscle, as opposed to fat, can give us that toned, lean look many people are seeking — and it’s not just about aesthetics.

Older adults may want to try creatine supplements to combat the muscle loss that comes with age, which can lead to an increased risk of falls and loss of mobility.

Creatine’s rebrand primarily focuses on females — and that’s a good thing. Women make 70% to 80% less creatine than men do naturally and are also less likely on a whole to eat creatine-rich foods. Plus, postmenopausal women are more likely to deal with muscle and bone loss than other populations — so they’re most in need of that body composition boost from creatine, which they can get when pairing the supplement with resistance training.

But creatine works beyond your muscles, which is why many wellness influencers who aren’t necessarily selling a certain body type are getting into the craze now.

Joel Totoro, dietitian and director of sports science at Thorne, a science-driven wellness company, tells Yahoo Life that creatine helps your brain much like it aids your muscles. “If you engage in intense mental work or are experiencing sleep deprivation, then creatine can provide support for cognitive function so you can perform at your best,” he says, pointing to research that supports such claims. “Although the brain takes up only 2% of our body weight, it uses 20% of our calorie intake. When we ask our brain to think and process more, or function under suboptimal conditions, we can see the same performance and recovery issues as muscles when proper nutrients aren’t provided.” Creatine, however, can help alleviate these problems, he says.

Now emerging research is also looking into how creatine may improve symptoms of mental health conditions like anxiety, PTSD and depression, all conditions linked to low energy levels in the brain that creatine can boost. It may even enhance mood in women who take it regularly — another win for creatine as a holistic approach to health.

Are there any downsides to creatine?

While research says creatine is safe and effective, dosing is important. Experts used to recommend a roughly weeklong “loading phase” in which you consume 20 to 25 grams of creatine daily to “saturate” your muscles before dropping to a lower dose. Now most experts say it's better to start with 3 to 5 grams a day and take it continually.

Dr. Jennie Stanford, an obesity medicine physician and medical contributor for Drugwatch, tells Yahoo Life that people with kidney issues should avoid taking creatine, as it is filtered through the kidneys.

However, even people without kidney issues can struggle if they take too much. When high amounts are accompanied by extreme exercise and muscle breakdown, it can raise creatinine levels, a waste product produced by muscles and filtered out by the kidneys. This can cause kidney issues and even kidney failure.

But gastrointestinal side effects like bloating and constipation are more common. Larson says this is because creatine draws water into your muscle cells, leading to “water retention, especially during the early stages of supplementation.”

While you may feel bloated or “puffy,” Larson says this effect is typically temporary. It’s also worth pointing out that the puffiness creatine causes is also hotly debated. Some people claim that, since creatine fills your muscles with water, causing them to swell, you’ll actually look more toned when using creatine, even if you do put on water weight.

Either way, it’s important to drink more water while taking creatine. This can alleviate the puffy feeling and help you avoid dehydration since fluids are directed toward your muscles. If you regularly struggle with getting enough water throughout the day, creatine may not be right for you.

Although creatine is generally considered safe, it’s important to speak to your health care provider, who can guide you through what you need to know — including if certain supplements or medications you are taking may interfere.

The same goes for if you are pregnant or breastfeeding, as creatine may not be the right choice for your current situation. Adolescents should also avoid creatine, as studies have not yet shown the supplement's effectiveness or potential risks on those under 18.