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For those of us living with fibromyalgia, the search for meaningful, manageable improvements can feel endless. Between pain, fatigue, and muscle weakness, even small gains in physical function can make a big difference in daily life. A study from the University of São Paulo offers a hopeful insight: creatine—a compound often associated with athletes—might help improve muscle strength in women with fibromyalgia. While it’s not a cure and doesn’t reduce pain or fatigue directly, the findings suggest that creatine could support physical capacity in a way that feels tangible and empowering.
Study Overview: Creatine for Fibromyalgia
Location & Duration: 16-week study at the University of São Paulo, Brazil
Participants: 32 women diagnosed with fibromyalgia
Groups: Randomly assigned to either creatine or placebo
Dosage:
Loading phase: 20 grams/day for 5 days
Maintenance phase: 5 grams/day thereafter
Design: Double-blind (neither participants nor researchers knew who received creatine)
Assessments:
Muscle strength tests
MRI scans to measure muscle phosphorylcreatine levels
What Is Creatine?
Creatine is a naturally occurring compound found in muscle cells. It helps produce energy during high-intensity activity and is commonly used by athletes to enhance performance. According to Healthline, creatine may also support brain health and quality of life, especially in older adults and vegetarians.
Study Results
Muscle Function: Women taking creatine showed an average 10% improvement in upper and lower body strength.
Energy Transfer: MRI scans revealed increased muscle phosphorylcreatine, suggesting better energy transfer and muscle function.
Fibro Symptoms: No significant changes were observed in pain or fatigue levels.
Personal Reflection
As someone with fibromyalgia, I know how precious even a 10% improvement can be. My muscles are weak, and I often feel like a walking pill bottle—but if creatine can offer a little more strength, I’m willing to give it a try. It’s not about chasing perfection; it’s about reclaiming capacity, one small step at a time.
Food Sources of Creatine
Herring
Salmon
Tuna
Red meat
Note: Cooking can destroy some creatine content, so supplementation may be more reliable.
Typical Dosage
Adults: 2–5 grams per day
Loading Phase (optional): 20 grams/day for 5 days, then reduce to maintenance dose
❓ Frequently Asked Questions (Fibro Edition)
Is creatine safe for people with fibromyalgia? Generally, yes—but always consult your healthcare provider, especially if you have kidney issues or take medications that affect renal function.
Will creatine help with fibro pain or fatigue? This study didn’t show improvements in pain or fatigue, but better muscle function may indirectly support mobility and reduce strain.
Can vegetarians or older adults benefit from creatine? Yes. Creatine levels tend to be lower in vegetarians and older adults, so supplementation may offer additional support.
Do I need to do strength training with creatine? While creatine works best alongside resistance exercise, even without formal workouts, it may still support muscle energy and function.
How long before I notice a difference? Some people feel changes within weeks, especially in muscle strength. Others may take longer. Consistency is key.
This study was published in the September 2013 issue of Arthritis Care & Research. Read Full research report here
