Creatine and Caffeine: Can You Take Them Together?

Creatine and caffeine are two of the most popular performance supplements, and many pre-workouts contain both. But you may have read that caffeine cancels out creatine. Here is where that idea came from, what the broader evidence says, and a simple way to take both, including with d9-caffeine.

Why each one is popular

• Creatine helps muscles regenerate energy during short, intense efforts. The International Society of Sports Nutrition calls creatine monohydrate the most effective supplement available for high-intensity exercise capacity and lean mass, at 3 to 5 g a day.
• Caffeine improves alertness and, in many studies, exercise performance. The ISSN reports benefits at 3 to 6 mg per kilogram of body weight, usually taken about an hour before training.

Where the concern came from

A 1996 study gave nine men creatine (0.5 g per kilogram a day) for six days, with or without caffeine at 5 mg per kilogram a day. Creatine raised muscle creatine stores in both groups by about the same amount. But the strength boost from creatine, a 10 to 23 percent rise in muscle torque, disappeared when caffeine was added.

That finding has been cited for decades. It came from a small group, using a high creatine loading dose and a large daily caffeine dose taken together.

What the broader evidence says

A 2015 review of creatine and caffeine concluded that the evidence is scarce and that a direct chemical interaction between the two is unlikely. The reviewers proposed two possible explanations for any conflict: the two may have opposing effects on how quickly muscles relax after contracting, and taking both at once may cause stomach upset in some people. Many people take both without any obvious problem, and plenty of products combine them.

How to take creatine and caffeine

• Take creatine daily at a consistent time, such as with a meal. It works by building up in muscle over weeks, so timing matters little.
• Skip the loading phase if you use a lot of caffeine. 3 to 5 g a day saturates muscle within a few weeks.
• Separate them by a few hours if you get stomach upset taking both together.
• Keep caffeine moderate and earlier in the day to protect sleep, which matters for recovery.

Where d9-caffeine fits

d9-caffeine is caffeine with nine hydrogen atoms replaced by deuterium, which slows how fast the liver breaks it down. In a 2022 double-blind study in 20 healthy adults, it was absorbed as quickly as regular caffeine and produced four to five times the total exposure over time. A simple routine: creatine with breakfast or dinner, and one Caffeine 2.0 capsule in the morning or about an hour before a morning or midday session. If you train in the evening, skip the d9-caffeine that day, because it lasts much longer than regular caffeine. Our guide to d9-caffeine as a pre-workout covers timing. Building a full stack? See muscle building supplements that work.

Who should check with a physician first

Talk to your physician before using creatine if you have kidney disease. Skip d9-caffeine, or talk to your physician first, if you are pregnant or breastfeeding, under 18, sensitive to caffeine, or have a heart condition, high blood pressure, an arrhythmia, an anxiety disorder or a sleep disorder, and check with your physician or pharmacist if you take prescription medication.

How Vita Bloom fits

Caffeine 2.0 delivers 22.5 mg of patented Deura9® d9-caffeine per capsule, with nothing else active, so it is easy to pair with your creatine. Start with one capsule in the morning, take up to four a day, and never exceed 90 mg of d9-caffeine. Do not stack it with a caffeinated pre-workout.

Frequently asked questions

Does caffeine cancel out creatine?

One small 1996 study found high-dose caffeine erased creatine's strength benefit during loading. A 2015 review found the evidence scarce and a direct interaction unlikely.

Can I mix creatine into my coffee?

Many people do. If you notice stomach upset, take them a few hours apart.

When should I take creatine and caffeine?

Creatine at any consistent time each day; caffeine in the morning or about an hour before an earlier training session.

Can I take creatine with d9-caffeine?

Yes. Take creatine with a meal and one Caffeine 2.0 capsule in the morning, and avoid stacking other caffeine.

Deura9® is a registered trademark of Lennham Pharmaceuticals, Inc. under exclusive license to d9 Designs Inc.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.