# Creatine: what the evidence says > Creatine monohydrate is one of the most researched and effective legal supplements. Taking 3–5 g per day increases strength, power and training performance and supports muscle growth, with a strong long-term safety record in healthy adults. A loading phase is optional and just speeds saturation; consistency matters more. It does not damage the kidneys in healthy people, nor is it 'just water weight'. Source: Lift Republic (https://liftrepublic.com/learn/creatine) Category: Nutrition · Published: 2026-06-04 · Reviewed: 2026-06-04 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](/programmes/muscle-growth) and [strength](/programmes/strength) clients. It pairs with a solid [protein intake](/learn/how-much-protein-to-build-muscle) and sensible [nutrition](/nutrition); supplements support a good diet, they don't replace it. ## FAQ ### What does creatine do? Creatine helps your muscles rapidly regenerate energy (ATP) during short, intense efforts, so you can do a little more high-quality work — more reps, more power. Over time, that extra training stimulus supports gains in strength and muscle. ### How much creatine should I take, and do I need to load? 3–5 g of creatine monohydrate per day is the standard effective dose. A loading phase of around 20 g/day (split into 4 doses) for 5–7 days saturates your muscles faster, but it's optional — taking 3–5 g daily reaches the same point in a few weeks. ### Is creatine safe? For healthy adults, creatine monohydrate has a strong safety record at recommended doses, including long-term use, per the International Society of Sports Nutrition. It does not damage kidneys in healthy people. If you have a kidney condition, check with your doctor first.