When You See The Results Of These 28 Cheap Skincare Items, You'll Be Mad At Yourself For Waiting So Long To Buy 'Em
To use, apply 2–3 times a daily.
Talk to your doctor before attempting to treat your keloid on your own, and learn more about keloids from Cleveland Clinic.
Promising review: "This product is amazing! Truly a miracle product. I had an AWFUL keloid forming near my nose piercing about six weeks after getting it done and it was getting bigger and more irritated by the day, nothing was helping. I bought this and started using it and in less than two weeks my huge keloid was completely gone! I was definitely skeptical and a little nervous when it didn't seem to be getting noticeably smaller after a week but then the second week, it started totally disappearing so give it some time to work if your bump is on the larger side. If you remain patient and apply it twice a day, it should do the trick!" — Jordan Caprigno
Get it from Amazon for $12.85 (available in a multiple pack sizes).
2. Medicube's "Zero Pore" Pads, a beloved Korean skincare secret with a magical mix of lactic and salicylic acid that'll redefine what "smooth" means to your skin. The dual-textured toner pads both exfoliate and refine your pores, making your face feel positively silky soft.
www.amazon.com, www.amazon.com
Promising review:"I kept seeing this product on social media and finally decided to give it a try. I use this twice daily and it's been a couple of weeks and I definitely noticed my pores have shrunk. I even apply it to my neck and chest area. Product is soothing, gentle on my skin (have extremely sensitive skin), no strong smell, cottons are soft, and did not cause any breakouts! It's great for the value and I'll definity be repurchasing these." — Ee El
Get a pack of 70 from Amazon for $17 (available in three other styles).
3. Kahi Wrinkle Bounce Hydrating Multi-Balm, a must-have K-beauty product for anyone trying to achieve gorgeous, glowing, glass skin. This all-in-one moisturizer is formulated for your lips, eyes, and neck which is one of the many reasons it's been such a sensation on TikTok. This uses salmon complex and collagen to reduce fine lines while enhancing your skin with a smooth, hydrating glow for a "just out of the shower" effect.
I own this! I got it after finding it in a BuzzFeed article (yeah, they get me too) and it quickly became a necessity in my skincare routine. I tend to not wear makeup so anything I put on my skin, even for aesthetic, has to have a purpose. I also need the simplest skincare system possible or I wont do it, which has made this multi-use balm a real gift in my life! It feels so, so good and leaves my skin looking fresh.
Promising review: "Okay! So I was skeptical at first, but honestly, this stick is life changing!!! In a matter of minutes, my skin felt hydrated and plumped. After an hour, still hydrated. No greasy after feeling, very light, and you can feel your skin hydrated and absorbing. I love the fact that you can use it on your eyes, lips, and wrinkles!! Game changer for me and will def try the others!" — Kristy
Get it from Amazon for $21.99+ (available in seven other formulas).
4. A bottle of professional-grade callus-removing gel (with over 40,000 five-star reviews!!) to get your neglected winter feet sandal-season ready — to use this spiffy stuff, just presoak your feet, apply the gel, let it sit, and rinse. Then watch in wonder as you scrape off *years* worth of calluses.
There's also an extra-strength version!
Promising review:"Best foot callus remover I have ever used! I read a lot of the reviews before purchasing this product. Most callus removers I have purchased in the past were not very effective. So I was encouraged by the reviews. I saw that a lot of reviewers mentioned to be very careful not to leave it on longer than three or four minutes. My feet were the softest they have ever been. Love love love." — Cheri whisker
Get it from Amazon for $9.99 (available in three styles).
5. A paraben-free self-tanner with a mousse texture so you can apply the product evenly (unlike thicker lotions that leave distinct lines behind). Use this if you'd rather not look like you spent all winter hibernating in a cave when swimsuit season arrives.
www.amazon.com
This product is reviewer-adored and very impressive, but you can also enjoy that porcelain pale skin all you want! I'm the palest person at the beach all summer long and I'm happy as a clam.
Promising review: 'If you use St. Tropez tan products or any fake tanner, do yourself a favor and try this. This stuff is AWESOME. Dries quickly, lasts longer, does NOT make your skin stinky, applies evenly, and you get a fair amount of product!! Other tanners I've used become VERY noticeable when they start fading. Gross hand lines, patchy white spots, etc., but not this stuff. The best one-hour tan I have ever used!' — Review Writer
Get it from Amazon for $9.97+ (available in various shades/styles).
6. And an exfoliating mitten lots of folks love for preventing ingrown hairs, reducing KP, and smoothing out their skin before applying tanning lotion.
www.amazon.com
Several reviewers say they just throw theirs right in the washing machine to clean it! They also make a smaller one designed for the bikini area and a long, narrow back scrubber for hard-to-reach areas.
Promising review:"MAGIC. HOLY CRAP, I LOVE THIS MIT! This cleared up 80% of the 'chicken skin' I have INSTANTLY after one use. Also, it took off way more dead skin than any scrub I've ever used. I never write reviews, so I had to when I got this and loved it." — Cheyanne
Get it from Amazon for $10.99+ (available in two colors and as a pair).
7. E.l.f.'s Holy Hydration! Thirst Burst Drops, frugal reviewers have excitedly compared to Glow Recipe's $35 Watermelon Dew Drops. If you'd like to see your skin bright and plump with a *chef's kiss* dewy glow, this is gonna be your favorite stuff! It's lightweight enough to wear alone or apply under your makeup. Bless.
www.amazon.com, Amazon
Promising review: "Love these drops. So effective, a little goes a long way. Great for a boost of hydration, especially in the colder and/or drier months. Great as a primer before makeup to smooth the skin. Such a value for a product that packs a punch. My skin hasn't looked better!" — Ken
Get it from Amazon for $11.97.
8. Catrice "Instant Awake" Under Eye Brightener (made with a *chef's kiss* mix of hydraulic acid and shea butter), which became a knockout success once reviewers started raving en mass about the product's instant invisible coverage. If you're looking for quick and easy results that suggest you don't even require sleep...you've come to the right brightener.
The color-adaptive formula is designed so one of two shades will work on any skin tone.
Promising review: "Took years off my eyes! This product is so reasonably priced. I came across a TikTok promoting this and decided to take a chance since the price was super reasonable. My eyes looked brighter in a good way, and the concealer worked so well that I felt I looked younger. I got compliments from friends asking what I did differently with my makeup. I recommend it." — Monica T.
Get it from Amazon for $6 (available in three shades).
9. Or Good Molecules Yerba Mate Wake Up Eye Gel that'll be beloved by people who drink up yerba mate like it's water from the actual Fountain of Youth. And that's not the only powerful ingredient this gel has to offer! It also boasts three unique forms of hyaluronic acid to moisturize and revitalize the skin under your eyes. There are no dark circles here, my dear!
www.amazon.com, www.amazon.com
Promising review:"Saw this on TikTok and decided to give it a try since the price was amazing. OMG, buy it. I've always had dark circles under my eyes and now fine lines and crow's-feet. While this doesn't completely eliminate my dark circles, the fine lines are really diminished. It wears extremely well under makeup and doesn't feel cakey, or like there's a ton of product on." — K. Grant
Get it from Amazon for $5.98.
10. A foot peel mask formulated to soften dry, cracked, and aching feet. These are coated in a paraben-free formula of fruit acids. After putting your feet up and relaxing for 60 minutes, you're done! You can expect your hard skin to start shedding in 6–11 days.
www.amazon.com
Promising review:" These foot masks have helped me save loads at the salon. I love soft pretty feet, but they aren't cheap. I am also so ticklish that pedicures are challenging for the poor people working on my feet. While these masks aren't fast, the extra time is well worth the time and savings. I wear the mask for an hour as instructed, and then just shower or bath as usual. After three days, you notice the dead skin peeling off, and in a week, my feet are salon-soft and smooth. I have sensitive skin and worried this product might cause a negative reaction, but my worries were for nothing. Happy feet, and happy wallet." — Sommer Thyme
Get it from Amazon for $15.
11. PanOxyl Antimicrobial Hydrating Acne Creamy Wash — if you've been hoping their OG foaming wash worked on your sensitive skin, they heard your wish! Not only is this great on sensitive skin, but it'll also help clear up acne-causing bacteria on your whole body! It's designed to get rid of existing acne and prevent further breakouts by deep-cleaning your pores. A gift!
www.amazon.com, www.amazon.com
This formula contains 4% Benzoyl peroxide, so reviewers without sensitive skin prefer this to the foaming 10% version, which packs a powerful punch.
Promising review:"This works like no other. Sometimes, when products have no lather, I can't tell if it's working, tbh. This has no lather but works! Improves breakouts and textured skin. I saw results in four days." — Ellice D. Ellis
Get it from Amazon for $9.77 (available in different sizes).
12. Rael "Miracle Invisible Spot Cover" Pimple Patches for anyone who thinks the best skincare treat they could possibly give themselves is pimple patches that don't shout, "Look over here at this vacuum-sealed pimple bursting from my face!" These have the same hydrocolloid formula for relieving the redness, swelling, and pus from breakouts *without* the usual show-and-tell.
Promising review:"I recently tried this pimple patch and it's incredible! It's truly invisible, blends seamlessly with my skin, and works wonders. It hides pimples effectively and starts working within hours, clearing them up in no time (usually within eight hours). Plus, it leaves no redness or scars behind! This product is a must-have for anyone dealing with breakouts. Highly recommended!" — Robeir Edward Sarofeem
Get it from Amazon for $6.97.
13. A set of "Golden Glow" under-eye gels made with a 24-karat gold collagen formula that'll ease the look of dark circles and bags under your eyes and make your skin look positively ~golden~.
www.amazon.com, www.amazon.com
Dermora is a small business that specializes in eye masks and foot peels.
Promising review:"I have to say I was a skeptic on these but bought them anyway on a whim after seeing them on The Today Show. Much to my surprise I found they really did what they said they do. The puffiness under my eyes was substantially reduced, and my skin felt much softer and moisturized. They're a great addition to your self-care." — janiem
Get 15 pairs from Amazon for $12.25 (available in four set styles).
14. Cosrx's Snail Mucin Repairing Essence reviewers love for the extra boost of hydration it gives their skin, helping clear up acne, inflammation, peeling, fine lines, and even eczema! Stop being ~sluggish~ about investing in your skincare routine and get this on your face. Fast.
www.amazon.com
Promising review: "If you can get over the ick factor of snail mucin, it is deeply hydrating and helps with hyperpigmentation and acne. Calms inflammation and redness. If you're having flaky, dry skin from eczema or reactions to retinol, use this to help repair your skin barrier and keep your skin supple. It is a gentle occlusive and seals in moisture. Everyone's skin is different. What works for me may not work for you. But I swear by the essence to help my reactive skin, repair the skin barrier, and help with my eczema. I will use it forever." — Connie
Get it from Amazon for $19.20.
15. Sol de Janeiro Brazilian Bum Bum Cream formulated with cupuaçu butter, coconut oil, and açai oil to give your skin a powerful dose of hydration. It'll also wake up and temporarily tighten your skin with the same stuff you use to become awake and alert for the day...caffeine! That's right, our skin enjoys the stuff as much as the rest of us. This smells like vanilla and caramel, which means it's basically a latte for your skin. Delicious.
You can read more about the skincare benefits of caffeine at the Cleveland Clinic.
Promising review: "This stuff is magic. I've tried a lot of products, and this one works the best out of everything I've tried. I love the scent. Sol de Jeneiro makes a body spray of it, and I get lots of compliments every time I wear it." — Stephanie Hooper
16. Gold Bond's firming neck and chest cream — whether you've noticed your neck skin practically hanging on for dear life thanks to that darn gravitational pull or find your décolletage creased in the center from side sleeping, the glycerin and aloe in this formula can give that delicate skin some much-needed hydration, while the salicylic acid can gently exfoliate dead skin cells. Reviewers say patience is worth it with this one, so give your body time to soak it all in and enjoy those results!
Promising review: "My dry neck and the annoying itchiness I used to experience have completely gone away after using this cream. It's not only soothing, but it also feels like it's really nourishing my skin. The firming benefits are a bonus! I highly recommend this product to anyone dealing with dryness or discomfort in their neck and chest area. It's become a must-have in my skincare routine." — JAcosta
Get it from Amazon for $10.49 (also available in a two-pack).
17. A retinol body lotion — sure, retinol is great for your face, but there's a whole *body* of skin it can help out! This particularly dreamy, creamy formula helps promote skin cell turnover using retinol, while the ferulic acid firms skin to promote natural skin tightening.
Promising review:"I could kick myself for not trying this sooner! It is my new favorite lotion... After one night of using this, I woke up to smooth, soft moisturized skin that wasn't itchy at all. This lotion goes on and absorbs beautifully. It's not too thin or thick, and the scent is sensational... It's not greasy or slick and does not have a residue that pills or transfers." — TickTokAlice
Get it from Amazon for $19.99 (also available in two-pack).
18. Cerave eye repair cream, which is cooked up with their famous blend of ceramides (a skincare "secret sauce" if you will) and a healthy dose of hyaluronic acid to boost hydration and niacinamide to help tighten and brighten the appearance of skin. If you're revitalizing your skincare routine, add this to the mix and reduce the appearance of dark circles, under-eye puffiness, *and* fine lines. ~Eye~ love to see it.
www.amazon.com
Promising review:"What sorcery is this??? Listen I'm 48, and I've bought a lot of face cream 'stuff' over the years. Expensive stuff that did nothing. Finally started using Cerave thanks to my 19-year-old daughter and TikTok, lol. I decided to try the eye cream, and I noticed a difference the morning I started using it. The brightening is apparent. Love this stuff." — Michelle Petrosh
Get it from Amazon for $14.44.
19. A bottle of Bio-Oil, beloved by many a skin-having human, made with a powerful blend of moisturizing oils and vitamins that'll aid in fadin' scars you'd rather have bippity-boppity- boop off your body.
www.amazon.com, www.amazon.com
Promising review:" I am a 70-year-old woman with all the skin issues those years bring: fine lines and wrinkles, skin discoloration, uneven skin tone, and dry patches. This oil is lightweight, absorbs nicely, and has a fairly pleasant smell, although a bit flowery. The main thing is it works. I could tell a difference in my skin the first week of use. My skin is hydrated and glowing, and the overall tone has improved considerably. Believe me when I say I have used a lot of serums, oils, and moisturizers over the years. I wish I had found this oil years ago." — Connie J
Get it from Amazon for $11.12.
20. A hyaluronic acid serum — this can save your dry skin thanks to its *intense* hydrating properties that improve a dry complexion's softness, smoothness, and ability to retain moisture. I feel soothed just thinking about it.
www.instagram.com, www.amazon.com
Promising review: "I've used several different kinds of serums for my face and this is my favorite so far. I use it right after my bath when my pores are open from the hot water and then apply my moisturizer right on top of it. My face normally gets very dry in the winter, but since I began using this serum it has been a lot better. It seemed like such a tiny bottle when I got it, but a little bit of this stuff goes a long way. I've been using it for several months now and still have half a bottle left." — Michelle
Get it from Amazon for $14.98 (available in different sizes/styles).
21. Cicapair Tiger Grass Color Correcting Treatment to help you embrace color theory with confidence. Take it from someone with skin the color of printer paper — nothing helps reduce redness better than a touch of green! This lightly tinted cream is designed to combat that blotchy redness while protecting your skin from the sun with a useful daily SPF 50.
Check it out on TikTok here.
Promising review: " I have a really uneven skin tone, which is always accentuated in the morning. I don't like putting makeup on when I wake up, and after seeing this on TikTok (I know I'm not alone in that), I bought it to see if it works, and OMG, it's amazing. A little goes a long way, I put on sunscreen and dab this on my face and like magic, my skin looks even… even lessening [my] puffy under-eye! I never write reviews but I had to for this. It will forever be a part of my daily routine!" — Sara R.
Get it from Amazon for $25+ (available in two sizes).
22. A Revlon volcanic stone face roller that'll absorb excess oil on your face as you swipe it away *without* ruining your makeup. Now that this exists, there's no better product to have in your bag when the summer sun brings back your extra oily skin. Oil blotting sheets WISH they were this sexy. Keep your makeup looking great all day with this OG TikTok beauty sensation.
To clean, you'll just pop out the stone roller and give it a quick hand wash under the sink. Once it's dry, it's ready to use for the next day!
Promising review:"First off, if you have extremely oily skin, this. is. it. I was so tired of getting blotting powder/wipes. It felt wasteful and always left residue on my face. I saw this on TikTok and NEEDED it. It was backordered, but then I got an email saying it was in stock, and I was SO excited. Not only is it affordable, but it's washable, which helps you save money and be less wasteful." — Kelsey B.
Get it from Amazon for $7.50.
23. Anua Heartleaf Pore Control Cleansing Oil with the most impressive review photos I've seen in my little life! Reviewers swear up and down over how well this erases blackheads and sebaceous filaments. Use this as the first step of your cleansing routine, and then just rinse with water. Watch your blackheads disappear so quickly that they won't even have a chance to say goodbye. Aww, sad.
www.amazon.com, www.amazon.com
As with all skincare products, if you're acne-prone YMMV, depending on the cause of your acne.
Promising review: "I can't live without this cleansing oil; It's magic in a bottle. this is the only thing that's been able to clear the sebaceous filaments on my nose after consistent use daily!! It also helps the milia/filaments under my eyes! LOVE IIIIT - WHO LET ME LEAVE THE HOUSE WITHOUT DOUBLE CLEANSING AT NIGHT!!" — Sarah Coleman
Get it from Amazon for $17.69.
24. A set of collagen-infused forehead patches for folks looking to improve their skin's elasticity with a *chef's kiss* hydrating formula. The mix of aloe, collagen, and vitamin E is a true treat for sun-damaged, dry, and aging skin. Whether you throw these on before bed and let your skin soak up that silky goodness for a full eight hours or simply have an hour to spare in the a.m. — these are designed for great results on your schedule.
Promising review:"These patches work great, I could see the difference just after a few uses. They stick really well and stay on all night. They feel cool and soothing, and I love how easy they are to use. Highly recommend!" — M. Brinson
Get a set of 12 from Amazon for $18.04 (available in three styles).
25. A vegan ingrown hair oil sure to save the day (and your bikini line) if shaving on sensitive parts of your body leads to inflammation and breakouts that are more bothersome than the hair was. Not only does it address that inflammation, but the spiffy mix of jojoba and grapeseed oil moisturizes and softens your skin to keep it nourished. Swimsuit season, here we come!
26. A 10% niacinamide serum for folks who fill their medicine cabinet with the very best K-beauty has to offer. This includes 4% tranexamic acid and 2% arbutin for super smooth skin. With consistent use, you'll notice your skin looking smooth and dewey. And if you, like me, prefer fragrance-free — this non-sticky and non-scented formula is for you!
www.amazon.com
BTW, it's also cruelty-free!
Promising review: "Honestly just tried this due to high demand and to find a cheaper niacinamide serum. I have been using Glow Recipe Niacinamide Dew Drops, but they haven't worked as effectively as this. I was incredibly surprised by how this serum calms my skin, and my dark spots have been lightening and are almost gone. I also haven't broken out. I use this twice a day, and it works well under makeup. It'll give you glowy skin if you're one of those who loves a dewy look. I am currently using this together with Anua cleansing foam and it's incredible! Definitely subscribing to this as my regular serum!" — 아미
Get it from Amazon for $22.
27. Butt Acne Treatment Cream — this is gonna be a great addition to the (rear) end of your beauty routine. It's designed for all skin types with a clean tea tree oil to help prevent breakouts, get rid of bacteria, and clear up folliculitis.
www.amazon.com, www.amazon.com
Read more about tea tree oil and acne at Mayo Clinic
Promising review:"I've used this product for about two months now. I try to remember to apply at least twice a day. Not only is my skin clearer, but the overall texture is much smoother and softer. I highly recommend giving this lotion a try." — Amazon Customer
Get it from Amazon for $24.99 (also available in a two-pack).
28. Bio-Collagen's Real Deep sheet mask so you can treat yourself to a rejuvenating facial while you sleep. The mix of hydrating hyaluronic acid, pore-minimizing collagen, and probiotics work together while you're resting to protect and heal your skin from the inside out. And don't worry about your pillowcase. This product is a professional. It's transfer-resistant — no mess included.
See it in action on TikTok.
Most reviewers recommend doing this treatment once per week. And BTW, it becomes translucent when your skin has finished absorbing the product, which makes it easy to know when it can come off!
Promising review: "Caught wind of this on TikTok and decided to give it a whirl. Honestly, it's pretty solid! It really makes my skin look tight and shiny, like I just came out of a professional facial. It's an overnight mask, so yeah, it does have to stay on for a while, which is a bit of a hassle, but the payoff? Totally worth it. My skin feels more elastic, and the pores look minimized, too. If you don't mind the long wear time, this mask could be a game changer for your skincare routine!" — Nala
Get a set of four from Amazon for $19 (available in two pack sizes and three formulas).
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A Stila waterproof eyeliner so you can create precise and dramatic wings that won't budge through humidity, sweat, and tears. Or a winged eyeliner stamp to achieve matching cat-eyes in seconds. Just stamp the wings and use the liner pen on the other end to connect it to your inner corner. That's eyeliner done for the day! A box of pore-tightening, skin-lifting face masks that'll truly terrify you, first because you'll look like a zombie once you've applied it, and second because it's so darn effective at reducing the appearance of wrinkles. A beloved tightening cream because the 40,000+ reviewers who rated it 5 stars is all the proof you need. It's infused with caffeine, coconut oil, and guarana extract to firm, smooth, and add shimmer to the skin. Plus, the vanilla, salted caramel, and pistachio scent is better than any perfume out there. Embryolisse, a cult-favorite French moisturizing cream if you getting your money's worth. It's designed to hydrate, protect, soothe, and nourish your skin. (It's been with you after all these years, so give it the pampering it deserves.) Makeup artists also use it as a primer, so consider this a 2-for-1 value purchase. A Boldify root touch-up powder so you can cover grays and conceal thinning and patchiness for 48 hours or until your next shampoo. It's easy to use — simply dab the sponge in the powder and tap wherever you need coverage. An acne patch for those days when a pimple pops up at the *worst* possible moment. Hydrocolloid, tea tree oil, and calendula oil are gentle on the skin while still drawing out fluids and pus from your pimple. A Verb's Ghost Oil — a weightless blend of moringa seed oil, bamboo extract, and argan oil that'll simultaneously moisturizes, strengthens, and adds shine while leaving behind a light, fresh scent (because no one needs to know this is third-day hair). Sunday Riley Luna because it's a skincare hero you shouldn't sleep on — OK, actually, you're supposed to wear it overnight, but you know what I mean! It's a retinol oil that plumps your skin, reduces redness and fine lines, and makes your skin feel oh-so soft.
WIRED
8 hours ago
- WIRED
What Is Creatine? The Gym Bro Supplement Is Suddenly Everywhere
It's the most studied supplement in sports medicine, but it's not just for athletes anymore. Courtesy of Amazon; Getty Images; Thorne All products featured on WIRED are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. Learn more. First, it was mushrooms in your coffee. Then protein in your soda. The latest wellness staple sneaking into your pantry is creatine. In the days of yore, creatine supplements were a muscle-bro staple, relegated to the lockers of collegiate linebackers and bodybuilders. Lately, it has muscled its way into Pilates studios, gym girlies' TikToks, and longevity wellness retreats. This content can also be viewed on the site it originates from. 'Creatine has been gaining popularity among women across different age groups,' says Gretchen Zimmermann, a registered dietitian. 'We do see women who are lifting heavier, and there used to be this thing that was circulating a decade or two ago, where women thought that if they lifted heavy, they would get bulked up. Now we know that's not true, and naturally there's some interest in creatine for that reason.' But what is creatine? Here's everything you need to know. Creatine is a compound your body produces in the liver, kidneys, and pancreas, according to Federica Amati, a medical scientist and registered public health nutritionist. Most of it ends up in your skeletal muscles, where it's stored as phosphocreatine and used to regenerate adenosine triphosphate (ATP), the molecule that powers muscle contractions, nerve signals, and protein synthesis for tissue repair. The rest—less than 5 percent—is found in brain tissue and the testes. You make about a gram of creatine a day from three amino acids: arginine, glycine, and methionine. You also get more from animal-based foods like red meat, fish, and poultry. For most healthy people, that's enough. So, creatine supplements aren't essential for general health, but they can boost performance and recovery under the right conditions. Photo by Steve Mitchell/EMPICS via Getty Images ATP is your cells' main energy source. High-intensity exercise drains it fast, breaking ATP down into adenosine diphosphate (ADP). Creatine phosphate donates a phosphate group to ADP, recycling it back into ATP almost immediately. The more phosphocreatine stored in your muscles, the faster you can regenerate ATP and the more power you can produce in short bursts. Creatine is most useful for activities that demand short, intense effort: sprinting, weightlifting, and high-intensity interval training, to name a few. It's far less relevant for endurance sports like marathons. Some evidence suggests creatine also increases muscle glycogen storage, which could help with recovery and energy replenishment between sessions. Creatine doesn't directly build muscle, but paired with resistance training and adequate nutrition, it can help preserve muscle strength and lean body mass. It's particularly important if you're recovering from an injury, or as you age, when sarcopenia (age-related muscle loss) becomes a risk, as it activates specialized stem cells known as satellite cells. Zimmerman points out that women, especially in perimenopause and menopause, may see health benefits. 'As women get older—starting in our forties—we lose body mass 1 to 2 percent a year, and that can affect bone health later on in life,' says Zimmermann. 'Creatine [supplements] support keeping and building lean muscle mass.' Zimmermann adds, 'Women tend to have lower muscle mass than men, just naturally, so I think women may actually respond better to supplementation, because they're at baseline.' While the effects of creatine supplementation on athletic performance are well-documented, its effects on mental performance are still emerging. Early findings are promising. Studies suggest it may reduce mental fatigue, especially during high-stress situations, such as sleep deprivation or exhaustive exercise. It may also improve certain aspects of memory, particularly in groups with lower baseline creatine levels, such as vegetarians and older adults. Some preliminary research even suggests it could help with symptoms of depression by supporting brain energy and boosting the production of feel-good neurotransmitters like dopamine and serotonin. That's particularly relevant for women experiencing perimenopause and menopause, says Zimmerman. 'Estrogen shifts affect brain health, our mood, brain fog, and being able to think clearly.' Nowadays, step into any GNC and you'll find several forms of creatine: creatine hydrochloride, magnesium creatine chelate, creatine citrate, creatine nitrate, creatine ethyl ester, and buffered creatine. But creatine monohydrate is the most studied, the most effective, and usually the cheapest, according to the International Society of Sports Nutrition. No other form has shown any additional benefits, confirms Amati. Creatine monohydrate is typically sold as a flavorless, white powder that you can mix into water or a shake. The standard dose is three to five grams per day, says Amati. Some athletes may 'load' with higher doses, but studies show this offers no long-term benefits and can put unnecessary stress on the kidneys, says Amati. For most healthy adults, creatine is a safe and well-tolerated supplement for months or even years of use. Short-term and long-term clinical trials have found no significant health risks. The main side effects are minor: weight gain from temporary water retention in the first week of supplementation, bloating, and mild gastric discomfort, usually from oversize doses. However, there are a few considerations to keep in mind: AccordionItemContainerButton We're currently testing Thorne Creatine. Power up with unlimited access to WIRED. Get best-in-class reporting and exclusive subscriber content that's too important to ignore. Subscribe Today.
