From the Research
Creatine supplementation generally does not significantly affect blood glucose levels in healthy individuals, and may even have a positive effect on glucose metabolism when combined with exercise, as suggested by the most recent and highest quality study 1. The typical recommended dosage of 3-5 grams of creatine monohydrate daily is considered safe for most people without causing meaningful changes in blood glucose regulation. Some research has actually suggested potential benefits, as creatine may improve glucose tolerance and insulin sensitivity in certain populations, particularly when combined with exercise, as seen in studies such as 2 and 3. This effect likely occurs because creatine enhances muscle glucose uptake through increased GLUT4 transporter activity. However, individuals with pre-existing diabetes or insulin resistance should monitor their blood glucose levels when starting creatine supplementation as individual responses may vary, as noted in studies like 4 and 5. The supplement works primarily by increasing phosphocreatine stores in muscles to enhance energy production during high-intensity exercise, rather than directly influencing blood sugar metabolism. For best results, creatine can be taken at any time of day, with or without food, and consistency is more important than timing. Key points to consider include:
- Creatine supplementation may have a positive effect on glucose metabolism, particularly when combined with exercise
- The typical recommended dosage is safe for most people without causing significant changes in blood glucose regulation
- Individuals with pre-existing diabetes or insulin resistance should monitor their blood glucose levels when starting creatine supplementation
- Creatine works by increasing phosphocreatine stores in muscles, rather than directly influencing blood sugar metabolism.