Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.
Quick answer
What the research says.
Creatine is useful because it is boring: it can support training and may have aging-related evidence worth watching, but it does not replace lifting, protein, sleep, or medical context. Treat it as support for the plan, not the plan.
—Recent reviews connect creatine with aging, exercise, and cognition questions, but the practical base still starts with training.
—Creatine can support training, but it is not an anti-aging shortcut.
—Supplement decisions still need health-history context, especially for people with complex medical histories.
Peer-reviewed sources
7 studies, and what each one does not show.
What are you training for?
Pick one and these studies reorder to the ones that decide your week.
Showing all 7 studies
Anti-agingMeta-analysis
Creatine supports lifting, it does not replace it
Creatine is worth discussing for adults who lift, but the supplement sits behind the actual training, protein, and recovery stack.
Honest limits
This evidence applies to supplement use in generally healthy adults. Kidney disease, medication concerns, and other medical questions belong with a clinician.
Source: Open Access Journal of Sports Medicine, 2017
Chilibeck et al.. Open Access Journal of Sports Medicine. 2017. PMID 29138605.
Omega-3 may support recovery, but it is not the recovery plan
Omega-3 may help some recovery markers and post-workout soreness, but training structure, food, and sleep still do most of the work.
Honest limits
The included trials used different participants, products, amounts, and recovery measures, so fish oil cannot be expected to prevent soreness or work the same way for everyone.
A small lifting trial found promising omega-3 signals
This trial makes omega-3 alongside consistent lifting worth studying further, while keeping the training program as the main reason strength improves.
Honest limits
This eight-week trial enrolled 30 resistance-trained men, and the control group received no placebo. The strength and biomarker findings are early evidence, not proof of a guaranteed performance boost.
