Creatine monohydrate has taken the top spot as the biggest fitness trend of 2026, according to a table published by Rising Trends. The data, which is based on searches, shows that creatine monohydrate has garnered 450,000 searches, representing an 83% increase from the previous year. This resurgence in popularity can be attributed to its reputation as a supplement that "works" for those who use it.
The trend of creatine supplementation has been ongoing, with the substance being widely used by gym-goers and athletes alike. Its benefits were first touted by a grade 11 boy at a school gala, who claimed that it had helped him gain muscle. Since then, creatine has become a staple in many fitness enthusiasts' regimens. Despite initial concerns over its safety, with France banning it in the past due to potential carcinogenic risks, sports federations in the country have since lifted their bans.
A viral social media account, Body By Mark, has been approaching people with impressive physiques, asking them about their workout routines. Almost every individual credits creatine as a key factor in their fitness journey. Even those who appear to be unnaturally muscular and lean attribute their physiques to creatine and sufficient protein intake. This anecdotal evidence supports the notion that creatine is a popular and effective supplement.
A recent study published in the Journal of the International Society of Sports Nutrition has generated hype about the benefits of creatine supplementation. The trial, conducted by Texas A&M, involved 73 sedentary adults aged 45-65 who were recruited and randomized to receive either 10g of creatine monohydrate or a placebo for 12 weeks. The results showed that the group that received creatine gained approximately 1.1kg of lean tissue and increased their strength, even without training.
However, experts caution against over-interpreting the results of the study. The trial had some limitations, including a self-selected non-training group and a higher dose of creatine used than usual. Furthermore, senior author Richard Kreider has a connection to Alzchem, the manufacturer of creatine, which supplied the product and funded one set of lab tests. As such, it is essential to consider the findings in the context of existing evidence.
The International Society of Sports Nutrition's 2017 position stand on creatine supplementation provides a more comprehensive understanding of its benefits. According to the stand, individuals without kidney issues and who are cleared by a doctor can safely take 3g-5g of creatine monohydrate per day while engaging in strength training. This can lead to increased muscle stores, making short, intense efforts easier, and potentially resulting in small gains in lean mass.
While creatine supplementation can be beneficial, it is essential to have realistic expectations and be aware of potential side effects. Some individuals may experience stomach upset with large doses, and it is crucial to consult with a doctor before starting any new supplement regimen. Ultimately, creatine is not necessary, but it may be a useful addition to a fitness routine for those who are looking to enhance their performance.
Key points
- Creatine monohydrate has emerged as the top fitness trend of 2026, with 450,000 searches and an 83% year-on-year increase.
- A recent study suggests that creatine supplementation can lead to gains in lean tissue and strength, even without training.
- Experts recommend taking 3g-5g of creatine monohydrate per day while engaging in strength training, with realistic expectations and awareness of potential side effects.
