Can Creatine Be Taken in Milk?

Creatine is a natural supplement used by athletes and bodybuilders to improve performance and enhance muscle growth. It may also help boost your cognitive function and temporarily improve your workout speed and energy. Fitness enthusiasts often supplement creatine with whey protein, which is a dairy product. There's no known reason why you cannot mix creatine in milk, though mixing with milk doesn't seem to have benefits over other mixing liquids.

A hand pouring milk from a pitcher into a glass. (Image: ValentynVolkov/iStock/Getty Images)

Creatine Function and Milk

Creatine is a chemical naturally found in muscles, where it provides energy. Small studies suggest that supplementing creatine may improve muscle building and recovery in young adults, but it doesn't seem effective in older adults. Combining creatine with simple carbohydrates helps increase its absorbability in the muscles, according to MedlinePlus. Because lactose, a natural sugar found in milk, is a simple carb, it may help improve your body's ability to absorb creatine. There are no known issues with taking creatine along with milk as long as you are not lactose-intolerant. That condition may cause gastrointestinal issues, such as stomach pain and rumbling, if you take the supplement with milk.