A plain look at which creatine add-ons have research behind them, for lifters who want leaner and stronger.
Creatine is the supplement most lifters start with, and the add-ons people stack on top of it deserve a harder look.
Start with creatine
Creatine is safe and well tolerated in healthy people, and it may improve high-intensity performance and training adaptations. Everything below is an add-on that acts on your training, not on your body fat.
Key takeaway: Supplements can help you train a bit harder. Fat loss still comes from your food and your routine.
Beta-alanine
Beta-alanine builds up carnosine in your muscles, which buffers acid during hard efforts. The ISSN position stand says 4-6 g a day for four weeks raises carnosine and helps efforts lasting 1-4 minutes. Its main side effect is harmless tingling, which splitting the dose or using a sustained-release version eases.
Keep expectations modest. A meta-analysis of 40 studies found an overall effect size of 0.18, and the gain was bigger for exercise capacity (0.50) than for performance (0.11).
Citrulline malate
Citrulline is sold for better pumps and blood flow. A meta-analysis of 12 studies found a small benefit for strength and power (effect size 0.20), with mixed results across individual studies. The authors say it might matter to elite athletes, where margins are tiny. For most of us, it’s a maybe.
Testosterone boosters
Skip them. An analysis of the top-selling boosters reviewed 37 human studies on their ingredients: only 30% showed higher testosterone and 46% showed no effect.
Magnesium
We couldn’t find a source we trust for magnesium as a creatine add-on, so we make no claim here. If you’re curious about it for recovery, our nighttime vitamins article covers it.
What matters more: protein
The old “30-minute window” after training is not supported. A meta-analysis of protein timing found no meaningful timing advantage once other factors were controlled, and total protein intake was the strongest predictor of muscle growth.
This is where Proteinly fits. Its automatic eating timer reminds you to eat every 2 hours, which makes hitting your daily protein a habit instead of a chore. It’s there to make regular eating a habit, and there’s no calorie counting.
Frequently asked questions
Do I need any of these with creatine?
No. Creatine alone is a solid base, and the add-ons give small gains at best.
Will these burn fat?
None of the sources above show that. They look at training performance.
Should I see a doctor first?
Yes, if you take medication or have a health condition, check with a clinician before starting any supplement.
Next steps
Pick creatine, add beta-alanine if you do hard sets, and put your effort into protein. Build the habit at Proteinly, read more on the articles page, and follow us on YouTube.