Is Creatine In Tea a Brewy Booster Or A Cup Of Concern?

Who doesn’t fancy a warm cup of tea? But while hitting the gym with my booster, creatine, I always wonder – can I put creatine in tea and make my drink delightful?

You can mix creatine with tea, but there is no conclusive evidence of how the combination affects the body. Besides, not all types of tea are suitable for mixing with creatine. To be safe, mix tea from the camellia sinensis plant (such as green or black tea) to avoid negative effects.

But before you mix up your morning brew with a scoop of creatine, read on to learn more about this combination’s potential benefits and drawbacks.

Creatine And Tea: A Concerning Combo Or a Performance Booster

You can mix creatine with tea, but you may not have any added benefits on your athletic performance. As creatine tends to mix well with warm liquid, tea can be a great option. Besides, it may sweeten the taste of creatine, making it pleasurable to your palate.

However, the caffeine in tea may interact with the absorption and effectivity of the supplement. Caffeine is diuretic, and creatine causes water retention. These two together can increase the chance of dehydration if you are not properly hydrated.

So, if you mix creatine with tea, consider your age and health condition first. Consult a professional for the safest approach to your fitness goal.

But what kind of tea is suitable for this combination? Let’s explore.

Green Tea

When combined, creatine and green tea can enhance energy production and muscle strength during workouts.

Green tea has antioxidant and anti-diabetic effects that protect cells from damage and lower blood sugar levels. On the other hand, creatine has neuroprotective and anti-aging effects that can improve cognitive function and delay age-related diseases.

This combination can upgrade workout performance, speed healing, and promote muscle mass.

Besides, green tea has a mild, earthy flavor that pairs well with the slightly sweet taste of creatine.

Black Tea

Black tea is rich in antioxidants that are good for your overall health. Mixing it with creatine can boost your fitness and performance.

Herbal Tea

Herbal teas are made from various herbs and plants and may not contain caffeine. They are a popular choice for people who want to enjoy the flavor and health benefits of tea without the stimulant effects of caffeine.

However, herbal tea contains ingredients from various sources – some you know, some you don’t. So, you can’t know what will interact with creatine’s absorption.

Milk Tea

You can mix creatine with milk tea, but it may not be a wise decision.

Milk is a suitable liquid to mix with creatine; however, milk tea may not be one. Mixing milk with tea may decrease the overall antioxidant capacity.

Is Putting Creatine In Tea a Good Idea?

Benefits Of Putting Creatine In Tea

In recent years, there has been a growing trend of adding creatine to tea, but what are the benefits of this practice? Here are some potential benefits of adding creatine to tea.

Improve physical performance

Taking creatine can enhance physical performance during high-intensity exercises such as weightlifting, sprinting, and jumping. When taken with tea, the caffeine helps to increase alertness and focus, further improving performance during these types of exercises.

Increase muscle mass

Creatine may increase muscle mass and strength when taken consistently over time. Further, caffeine intake has been associated with greater muscle strength and increased muscle mass improvements.

Improve brain function

Creatine has also been shown to improve brain function, specifically cognitive performance, memory, and attention span. Combined with tea, which has cognitive benefits, the effects may be even more pronounced.

Enhance recovery

Creatine can also aid in post-workout recovery by reducing muscle damage and inflammation. Tea contains antioxidants, which may also help to reduce inflammation and promote recovery.

Reduce the risk of disease.

Tea can reduce the risk of cardiovascular disease, while creatine supplementation may help decrease the risk of age-related diseases.

Side Effects Of Adding Creatine To Tea

Here are some potential side effects of adding creatine to tea.

Gastrointestinal issues

Supplementing with creatine may cause some individuals to experience gastrointestinal problems, including stomach cramps, nausea, and diarrhea. If creatine is added to tea, it could potentially worsen these digestive issues.


The body may retain water when taking creatine, resulting in dehydration if proper hydration is not maintained. Adding creatine to tea containing caffeine may further exacerbate the dehydration risk.

Kidney damage

Creatine supplementation is unlikely to cause kidney damage, according to current research. However, adding creatine to tea may increase the risk of kidney damage, especially in individuals with pre-existing kidney issues.


Creatine supplementation has been known to cause headaches in some people. Adding to tea may increase the likelihood of headaches.


Taking creatine before bed while mixing it with tea may cause insomnia or sleep disturbances in some people.

Check the impact of creatine on sleep.

Allergic reactions

Some people may be allergic to creatine, and adding creatine to tea may increase the risk of an allergic reaction.

How To Mix Creatine With Tea?

Here is the mix of creatine with tea.

  1. Choose a tea that complements the flavor of creatine and does not overpower it.
  2. While using loose tea leaves, use a strainer or tea infuser to steep the leaves in hot water for several minutes. If you use tea bags, place them in hot water and let them steep for several minutes.
  3. After preparing your tea, it’s time to add creatine to it. The recommended dosage of creatine is typically 3 to 5 grams per day, divided into multiple servings throughout the day. Mix it with 200 – 230ml of tea and stir until dissolved properly.
  4. Alternatively, mix creatine powder with a small amount of water and add it to your tea.

When Should You Take Creatine With Tea?

There is no specific time of day recommended for taking creatine with tea. It is generally recommended to take creatine consistently daily and avoid high-caffeine teas that may interfere with absorption. The timing of taking creatine with tea will depend on personal preference and individual goals.

Taking Creatine With Tea

Does Tea Have Creatine?

Tea does not have creatine. Tea is derived from plants that do not produce creatine nor stimulate the body to produce more.

Creatine is mainly found in animal products, such as meat, fish, eggs, and dairy.

But tea has benefits for muscle health and performance.

Tea is rich in antioxidants, polyphenols, and caffeine, which can positively impact inflammation, oxidative stress, blood flow, and metabolism. It can contribute to hydration, mood regulation, and mental focus – crucial for physical activity and recovery.

Check if creatine has caffeine.


Can you add creatine to milk?

Yes, you can add creatine to milk. But people with lactose intolerance should choose lactose-free milk or a milk alternative when mixing creatine with liquid. They can mix creatine with water or another non-dairy beverage to avoid lactose-containing products.

Can you drink creatine in anything?

You can mix creatine with various liquids, including water, juice, milk, and sports drinks, to mask its taste and improve its palatability. However, avoiding high-caffeine or acidic beverages that may interfere with creatine absorption is recommended.

Can I put creatine in my hot coffee?

Yes, you can take creatine with a mug of hot coffee. But high temperatures may degrade or break down the creatine molecule, reducing its effectiveness.

Final Thoughts

Looking to boost your workout performance and enjoy a nice cup of tea at the same time? So, can you put creatine in tea?

Yes, you can. Just remember to choose a low-caffeine tea and follow the recommended creatine dosage. Doing so can sip your way to a stronger and healthier you.

So mix up some creatine with your favorite brew and get ready to crush your fitness goals.

Visit our blogs for more on creatine and other supplements.

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