Does Creatine Help with Cardio? Creatine’s Benefits for the Heart

Can creatine, a go-to supplement for muscle power, also supercharge your cardio and heart health? Known for fueling short, intense workouts, creatine may offer surprising benefits for your heart and endurance activities.

From boosting energy to protecting blood vessels, it’s worth exploring whether this compound can support your cardiovascular goals. Let’s dive into how creatine might enhance your heart and cardio performance, backed by science.

Does Creatine Help With Cardio?

Creatine, known for high-intensity exercise, may aid cardio by enhancing endurance and vascular health.

Cardio exercises such as running, cycling, rowing, and hiking help raise your heart rate and improve overall cardiovascular fitness [8]. These activities strengthen the heart, improve lung function, and support metabolism by lowering bad cholesterol (LDL), raising good cholesterol (HDL), and reducing triglycerides (TG) [3]. Cardio also aids in weight control, and boosts mental well-being and overall quality of life [8].

Creatine, a natural compound vital for cellular energy production, is renowned for improving performance in short, high-intensity activities lasting under 30 seconds (Cooper et al., 2012).

However, recent research suggests that creatine may also support cardiovascular activities through indirect mechanisms. For instance, studies, such as one involving rowers, show creatine supplementation can enhance aerobic and anaerobic capacity during endurance activities by supporting energy demands, particularly in activities with intermittent high-intensity efforts [7,6].

Creatine’s indirect benefits for cardio primarily stem from its effects on vascular health and recovery. It reduces post-exercise blood pressure and arterial stiffness, accelerates heart rate recovery, and improves microvascular function, as evidenced by increased functional capillary density and better blood flow regulation.

These benefits stem from creatine’s antioxidant and anti-inflammatory properties, which shield endothelial cells from oxidative stress and inflammation, and its ability to enhance nitric oxide production, promoting optimal blood vessel function [5].

In terms of recovery, creatine helps mitigate muscle damage and oxidative stress caused by intense cardio sessions. It reduces markers of muscle damage and supports glycogen replenishment when combined with carbohydrate-rich diets, aiding subsequent endurance performance [6].

Some preliminary studies have explored the potential role of creatine supplementation in supporting muscle function and exercise capacity in individuals with compromised cardiovascular health.

For example, Gordon et al. (1995) observed short-term improvements in muscle strength and endurance following creatine use. Similarly, Kuethe et al. (2006) reported enhanced strength in a small group of participants using creatine (4 g, five times per day).

However, these findings are limited by small sample sizes and short durations, and more robust, long-term studies are needed to confirm these effects (Balestrino, 2021).

Creatine’s role in cardio is further supported by real-world experiences, particularly among athletes engaging in endurance activities.

For example, a rower on Reddit shared that creatine significantly improved their rowing performance, allowing them to maintain high power outputs during cardio sessions without spiking their heart rate, a benefit echoed by many elite rowers who cycle or consistently use creatine.*

Another user noted that creatine’s ability to increase muscle water retention enhances energy output during cardio, though they stressed staying hydrated to avoid discomfort during runs.

Such benefits highlight creatine’s value for cardio enthusiasts, from casual runners to competitive athletes, by supporting energy demands and recovery during heart-pumping workouts.*

While creatine’s direct impact on prolonged cardio performance is limited, its indirect benefits—enhancing vascular health, aiding recovery, and supporting exercise capacity in specific populations—make it a valuable supplement for cardiovascular fitness enthusiasts.

Exploring the Benefits of Creatine for Cardiovascular Health

Building on creatine’s potential to support cardio exercises, its role in heart health is equally intriguing. Creatine, a natural compound found in our muscles and heart, is vital for energy production.

It transforms into phosphocreatine, which acts like a quick-energy reserve, helping heart cells produce ATP—the molecule that powers every heartbeat. The energy support from creatine may be particularly beneficial in maintaining heart function [5,6].

In individuals with heart failure, where the heart has difficulty pumping blood efficiently, research has observed that creatine and phosphocreatine levels in heart tissue tend to decline.

This reduction may affect cellular energy availability. Some studies have explored whether creatine supplementation could help restore these levels and support energy metabolism in the heart.

Preliminary findings also indicate that creatine may help support muscle strength and endurance in people with reduced exercise capacity, potentially improving their ability to remain physically active. However, more human clinical research is needed to confirm these effects and understand their long-term impact on heart health [4].

Creatine isn’t just for energy—it may also help keep your blood vessels healthy in some surprising ways. Scientists have found that creatine, along with its partner phosphocreatine (Cr-PCr), is present in the cells lining your blood vessels, called endothelial cells.

These cells can soak up creatine, suggesting it plays a role in keeping blood vessels strong [4]. Studies show creatine acts like a shield, protecting these cells in a few key ways.

• Antioxidant Power: Creatine fights off harmful molecules called free radicals, which can damage blood vessel cells. Several studies show how creatine acts like a shield against these harmful molecules:
  • Lawler et al. Study (2002): This first-of-its-kind lab study showed creatine can directly neutralize harmful free radicals like superoxide and peroxynitrite in a controlled, cell-free environment. The more creatine used, the better it worked at cleaning up these damaging molecules [5,7,6].
  • Santacruz et al. Study (2015): In heart muscle cells treated with a chemotherapy drug (doxorubicin) that causes heavy oxidative damage, creatine reduced cell death, damage markers, and the production of harmful molecules, helping the cells survive [7].
  • Ahsan et al. Study (2015): In human blood vessel cells damaged by oxidized LDL cholesterol (a type of bad cholesterol), phosphocreatine (a form of creatine) reduced cell death, lowered harmful molecule production, and increased nitric oxide, which keeps blood vessels healthy [5].
  • Tokarska-Schlattner et al. Study (2012): Phosphocreatine protected cells from becoming leaky when exposed to doxorubicin, a drug that causes oxidative damage, helping maintain healthy cell membranes in experimental models [5].
• Boosting Nitric Oxide: Creatine may help blood vessels produce more nitric oxide, a molecule that keeps them relaxed and healthy. Lab studies on human umbilical cord cells showed phosphocreatine lowered harmful molecules and boosted nitric oxide levels [5].
• Reducing Inflammation: Creatine can calm inflammation, which damages blood vessels. In lab-grown lung cells, creatine reduces sticky proteins (like ICAM-1 and E-selectin) that cause inflammation and make blood vessels leaky, a problem tied to heart disease [5].
• Lowering Other Risks: Creatine might also lower cholesterol, improve blood sugar control, and reduce homocysteine, a substance linked to higher heart disease risk [5].

Creatine also improves the function of tiny blood vessels (microvasculature), aiding oxygen and nutrient delivery to tissues. Studies show creatine is safe for most heart patients with normal kidney function, with no harm to kidneys or liver even with long-term use.

Additionally, animal studies suggest creatine protects the heart from chemotherapy-related damage, though human trials are needed [4].

While existing findings appear promising, the evidence supporting creatine’s cardiovascular benefits—such as enhanced energy metabolism and improved muscle function—remains limited.

Studies like Kingsley et al. (2009) point out notable constraints, including reliance on animal models or in vitro experiments. Additionally, some studies, such as Gordon et al. (1995), are outdated and lack confirmation from more recent trials.

Overall, although creatine shows potential, further well-designed human clinical studies are necessary to establish a clearer and more comprehensive understanding.

How Does Creatine Support Cardio?

Sprinting

Creatine shines brightest in high-intensity, short-duration activities like sprinting, where quick bursts of energy are key.

Research shows that creatine monohydrate, the most studied and widely used form, significantly boosts performance in exercises lasting 30 seconds or less, which rely heavily on the ATP-phosphocreatine energy system.

In studies, athletes taking creatine improved their sprinting performance by an average of 7.5% compared to only 4.3% for those on a placebo.

This means faster sprints and more power with each stride. Creatine also helps reduce fatigue during repeated short, intense efforts, so you can maintain your speed across multiple sprints.

By keeping your muscles stocked with phosphocreatine, creatine ensures a steady supply of energy for those explosive moments, making it a go-to supplement for sprinters looking to push their limits [6].

Long-Distance Running

While creatine powers short, explosive efforts like sprinting, its benefits for long-distance running, such as marathons or half-marathons, are less clear.

These endurance activities rely mainly on the aerobic energy system and last far beyond the short 30-second burst where creatine's ATP-phosphocreatine support is most helpful.

Research suggests that creatine’s impact on prolonged efforts (over 30–150 seconds) is minimal, with little to no direct improvement in performance for long-distance running [6].

For example, Kingsley et al. (2009) found that creatine supplementation (20 g/day for 5 days) in endurance cycling did not reduce oxidative stress, alter antioxidant levels, or improve metabolic markers such as heart rate, oxygen consumption, or blood lactate.

Similarly, a trial with cardiovascular patients showed no significant endurance performance gains from creatine.

While creatine may offer some potential benefits for vascular health, current evidence does not support improvements in long-distance running performance or post-run recovery, making its value for endurance runners less pronounced compared to sprinters [6].

Learn more: Is Creatine Good for Runners? How to Choose Creatine for Runners?

Middle-Distance Running

Unlike the explosive power creatine provides for sprinting or its limited impact on long-distance running, its role in middle-distance running, such as half-marathons (21.1 km), remains less clear. These events, lasting well beyond 30 seconds, rely heavily on aerobic energy, where creatine’s benefits are less pronounced.

A study on recreational middle-aged runners showed increased levels of muscle and heart biomarkers like creatine kinase (CK) and microRNAs (miR-133a, miR-206) after a half-marathon, suggesting a physiological response to intense, prolonged exercise that may aid muscle repair [6].

However, this study did not directly test creatine supplementation’s effects on performance or recovery. Current evidence indicates that creatine’s ability to enhance middle-distance running performance is limited, as its primary strength lies in short, high-intensity efforts rather than sustained aerobic activities [6].

Other Cardio Sessions

These sessions engage distinct energy systems or conditions where creatine can excel. Here’s how it supports various cardio scenarios [6].

• Anaerobic Endurance Exercise: For activities lasting 30–150 seconds, like high-intensity interval training, creatine modestly boosts power and work output, improving performance by about 4.9% compared to a 2% decline with placebo, though less dramatically than in sprints.
• Cardio in Hot Environments: Creatine enhances hydration by increasing total body water, potentially reducing dehydration, sweat rate, core temperature, and heart rate. It also lowers perceived effort and may help reduce muscle cramps during exercise in heat.
• Combined Training Protocols: When paired with strength training, creatine can enhance blood flow to muscles, amplifying cardio benefits through a synergistic effect, unlike standalone endurance efforts.

Other Benefits of Creatine

Enhancing Muscle Strength and Endurance:

For people with heart failure, who often feel weak and tired, creatine can be a supportive ally. Studies show that supplementing with creatine significantly improves muscle strength and stamina, helping these individuals stay active and feel less fatigued.

While Gordon et al.'s (1995) research questioned its direct impact on heart function, newer data highlight its powerful effect on muscle performance, making daily tasks easier and improving quality of life [4].

Protecting the Heart from Chemotherapy Damage:

Animal studies suggest creatine may shield the heart from harm caused by chemotherapy drugs like anthracyclines [4]. These drugs can weaken the heart by reducing creatine transport, but creatine’s antioxidant properties may counteract this damage [4,5]. While promising, more human studies are needed to confirm these protective effects [4].

Fighting Oxidative Stress:

Creatine acts like a bodyguard against harmful molecules called free radicals, which contribute to conditions like heart disease. Research, including studies by Lawler et al. and Sestili et al., shows that creatine neutralizes these molecules, protecting cells from damage. This antioxidant action may help keep your body’s systems running smoothly, reducing wear and tear from daily stress (Clarke et al., 2021).

Safeguarding DNA and RNA:

Creatine doesn’t just protect cells—it may also shield your DNA and RNA from damage caused by oxidative stress or UV radiation. This protective role could help maintain healthy cell function, potentially lowering the risk of long-term health issues [5].

Supporting Brain Health and Mental Performance:

Creatine shows exciting potential for the brain. In animal models of neurodegenerative diseases like Huntington’s and Parkinson’s, it has protected nerve cells and boosted brain energy levels [7].

Yet, its application in humans is constrained by limited clinical research on brain health benefits, with uncertainties surrounding optimal dosing and underlying mechanisms. So that for humans, creatine may enhance mental sharpness, especially when you’re sleep-deprived or feeling the effects of aging [5].

You may also like: Should I Take Creatine On Rest Days?

Maintaining Muscle Creatine Levels:

Even on rest days, taking a daily 5g dose of creatine keeps your muscles loaded with creatine and phosphocreatine. According to Kreider (2003), consistent supplementation, including on non-training days, boosts muscle size and strength across all ages, from teens to older adults, without significantly increasing body water. This steady supply supports muscle recovery and growth, ensuring you’re ready for your next workout [1].

Aiding Muscle Recovery:

Recovery happens around the clock, not just after exercise. Creatine helps your muscles rebuild ATP, the body’s energy source, through phosphocreatine. Taking it on rest days maintains stable energy levels, speeds up repair, and prepares your muscles for future sessions [1,2].

Promoting Long-Term Muscle Growth:

Muscles grow even when you’re not lifting weights. Creatine, when paired with resistance training, enhances protein synthesis and activates cells that drive muscle growth. Studies show it significantly increases muscle mass compared to training alone, making it a key player in sustained progress, even on rest days [1].

Boosting Energy Reserves:

Creatine keeps your phosphocreatine stores topped up, acting as a quick energy source for intense activities. By taking it on rest days, you ensure your muscles are primed to produce ATP rapidly during your next workout, helping you perform at your best without a slow start [2].

Supporting Immune Health:

Creatine may lift your immune system by reducing inflammation after intense exercise. Research shows it lowers inflammatory markers in the blood, like cytokines and PGE2, after events like a half-Ironman race. While more research is needed, creatine may support your body's recovery from intense workouts by helping to reduce inflammation [2].

Reducing Cramps and Dehydration:

Contrary to myths, creatine may help ease muscle cramps and dehydration. It increases your body’s water content, potentially lowering the risk of dehydration, reducing sweat rates, cooling body temperature, and easing heart rate during exercise.

Athletes using creatine in hot conditions showed no negative effects on hydration or body temperature, making it a safe choice for active individuals [6].

While these findings are promising, some, like brain and chemotherapy protection, need more human research to be fully confirmed. Still, creatine’s ability to enhance muscles, support recovery, and potentially benefit the brain and immune system makes it a versatile tool for overall health and performance.

How to Incorporate Creatine into Your Cardio Routine

Choosing the Form: You should consider using creatine monohydrate—it’s the most studied and widely used form, known for its effectiveness and safety. It’s a reliable choice for boosting energy during your cardio workouts [4,5].

Dosage and Usage: To get the most out of creatine, follow these simple steps:

• Loading Phase (Optional): To quickly fill your muscles with creatine, take 20–25 grams per day (or 0.3 grams per kilogram of body weight), split into 4–5 smaller doses, for 5–7 days. For example, a 150-pound person might take four 5-gram doses throughout the day. Alternatively, try 20 grams spread into smaller 1-gram doses every 30 minutes for 5 days to improve creatine retention [6].
• Maintenance Phase: After loading (or if you skip it), take 3–5 grams daily (or 0.03 grams per kilogram of body weight). This slower approach takes 3–4 weeks to achieve the same muscle saturation but is just as effective. Consistency is key—take it every day, even on rest days, to keep your muscles primed [6].
• Safety for Heart Patients: The study by Cornelissen et al. (2010) indicates that for individuals with normal kidney function, creatine is safe and does not cause harm to the kidneys or liver. Rare kidney issues are typically linked to excessive doses or pre-existing conditions, so stick to recommended amounts [6].

Pairing with Heart-Healthy Foods and Drinks: To maximize creatine’s absorption, mix it with foods or drinks high in carbohydrates and/or protein, which trigger insulin to help your muscles store creatine more effectively.

Research shows that combining 5 grams of creatine with 50 grams of protein and 47 grams of carbohydrates (or 96 grams of carbohydrates alone) can boost creatine retention by up to 25% compared to taking it with minimal carbs [6].

Since meat and fish naturally contain creatine [4,5], vegetarians or vegans, who often have lower creatine stores, may see even greater benefits from supplementation. Here are some heart-healthy options to pair with creatine:

• Fruit and Yogurt Smoothie: Blend 5 grams of creatine into a smoothie with berries (rich in antioxidants and carbs), a banana (carbs), and Greek yogurt (protein). This is a refreshing, heart-friendly option that supports muscle recovery and blood vessel health [6].
• Lean Protein Meal: Mix creatine into a glass of water or milk and enjoy it with a meal of grilled chicken or salmon (protein and natural creatine sources) paired with quinoa or sweet potatoes (complex carbs). These foods support heart health with low saturated fats and fiber [6].
• Oatmeal Power Bowl: Stir creatine into oatmeal (complex carbs), topped with fresh fruit (carbs and antioxidants) and a scoop of almond butter (protein and healthy fats). This nutrient-packed breakfast fuels your cardio and keeps your heart strong [6].
• Plant-Based Milk Shake: Combine creatine with almond or oat milk (protein and carbs) and a handful of spinach or kale (antioxidants) for a vegan-friendly, heart-healthy drink. A study on vegetarians showed that pairing creatine with a fruit- and veggie-rich diet improved blood vessel health and lowered homocysteine, a heart disease risk factor [4].
• Pre-Workout Boost: For a pre-cardio kick, mix 5 grams of creatine with a drink containing branched-chain amino acids (BCAAs), arginine, and caffeine (like a small black coffee or a pre-workout powder). Research suggests this combo can enhance endurance and offer brain-protective benefits during moderate-intensity cardio [6].

By integrating creatine into your cardio routine and pairing it with these heart-smart foods, you can boost energy, enhance performance, and support your overall health. While the benefits are backed by research, always consult a doctor before starting creatine, especially if you have heart or kidney concerns, to ensure it’s fit for you.

Read more: 13 Best Creatine Supplements for Strength and Performance

Additional Ways to Improve Cardiovascular Health

Get Moving Regularly: Exercise is a top way to boost heart health. The American Heart Association and other experts suggest 30 minutes of moderate activity, like brisk walking or cycling, most days of the week.

It reduces heart disease risk, eases chest pain for those with coronary artery disease, improves heart function in heart failure, and helps peripheral artery disease patients walk farther [8].

Regular exercise also lowers “bad” LDL cholesterol, triglycerides, blood pressure, and blood sugar, while raising “good” HDL cholesterol. Plus, it aids weight control, sharpens your mind, and may help you live longer [3].

Eat Smart and Live Well: Choose heart-healthy foods like fruits, vegetables, whole grains, and lean proteins (e.g., salmon or chicken) to reduce inflammation and cholesterol. Keep your BMI below 25 kg/m² to avoid obesity, a heart disease risk factor.

Quit smoking, limit alcohol to under two drinks daily, and manage LDL cholesterol (<100 mg/dL), blood pressure, and diabetes with diet and medical advice [8].

Consider Medical Options: For high-risk individuals, consult a healthcare provider before using any medications or supplements to ensure they are safe and appropriate for your condition.

Conclusion

Some preliminary studies suggest that creatine may support aspects of cardiovascular function when used alongside exercise and healthy lifestyle habits. However, these findings are limited and not conclusive. Creatine is not intended to diagnose, treat, cure, or prevent any disease. Individuals considering creatine supplementation should consult with a qualified healthcare professional to evaluate its appropriateness based on their health status.