Key takeaways
- Creatine monohydrate is the most researched, effective and inexpensive performance supplement.
- Take 3–5 g per day, every day; a loading phase (~20 g/day for a week) is optional and only speeds saturation.
- It improves strength, power and training volume, which supports muscle growth over time.
- It's safe for healthy adults at recommended doses and does not harm the kidneys (per the ISSN).
Creatine is the rare supplement that actually lives up to the hype — and it's cheap. Here's what the evidence supports, minus the myths.
What creatine is and does
Creatine is a compound your muscles use to rapidly regenerate energy during short, intense efforts. Supplementing tops up your stores, letting you squeeze out a little more high-quality work — an extra rep or two, slightly more power. Over weeks and months, that added training stimulus translates into more strength and muscle.
How much to take
- 3–5 g of creatine monohydrate per day, every day — including rest days.
- A loading phase (~20 g/day, split into 4 doses, for 5–7 days) saturates your muscles faster, but it's optional: 3–5 g daily gets you there in a few weeks.
- Monohydrate is the most studied and cost-effective form — you don't need fancier versions.
- Timing barely matters; consistency does.
Is it safe?
For healthy adults, creatine monohydrate has one of the strongest safety records of any supplement, including long-term use, according to the International Society of Sports Nutrition. Common myths don't hold up:
- It does not damage the kidneys in healthy people.
- It is not "just water weight" — early gains include some water in muscle, but the strength and muscle benefits are real.
- It does not cause hair loss on the current evidence.
If you have a kidney condition or are pregnant, check with your doctor first.
Who benefits
Anyone doing resistance training or repeated high-intensity efforts — which covers our muscle-growth and strength clients. It pairs with a solid protein intake and sensible nutrition; supplements support a good diet, they don't replace it.
Sources & further reading
- ISSN Position Stand: Creatine Supplementation & Exercise (Kreider et al., 2017) — J. Int. Soc. Sports Nutrition
- Common questions & misconceptions about creatine (Antonio et al., 2021) — J. Int. Soc. Sports Nutrition
- Sports supplement framework — creatine (Group A) — Australian Institute of Sport
Citations are provided for transparency. This is general information, not medical advice — always consult a qualified professional about your own circumstances.