Creatine is a compound your body makes naturally, and the supplement form most people mean is creatine monohydrate. The NIH says it can help performance during repeated short bursts of intense activity, like sprinting or weightlifting, and it is generally safe for healthy adults.
The usual research pattern is a loading phase of about 20 grams a day for 5 to 7 days, then a maintenance dose of 3 to 5 grams a day. The most common side effect is some water retention, which can show up as modest weight gain. Some people also get mild stomach upset.
So the short answer is yes, creatine is one of the better-studied sports supplements. The real question is whether the use case fits the person taking it.
Sources
This is general information, not professional medical advice. For decisions about your situation, talk to a qualified professional.
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