Creatine 101: An Honest Guide to Benefits, Safety, and How to Use It

Creatine is one of the most studied supplements in sports nutrition. Your body makes it naturally and you also get small amounts from food (especially meat and fish). Supplementing can increase your muscle’s phosphocreatine stores—fuel for quick, powerful efforts—and may support cognition in some contexts. Here’s the straightforward, hype-free guide.

Key benefits

• Strength & power: Better output in short, intense efforts (sprints, lifts, jumps).
• Lean mass: Supports training adaptations and muscle building over time.
• Recovery between sets: Helps you maintain quality across repeated efforts.
• Cognition (may): Some evidence for benefits in sleep-deprived states, vegetarians/vegans, and older adults.

Who is creatine for?

If you train with intensity (lifting, HIIT, field/court sports), creatine is a strong fit. It’s also popular with people focused on healthy aging, since maintaining muscle and functional strength matters across the lifespan.

Is it safe?

Creatine monohydrate has a well-established safety profile for healthy adults when used as directed. Typical early effects can include a small increase in water weight (intramuscular water) and, for some, transient stomach upset if large doses are taken at once. If you have a medical condition or take medications, consult your healthcare professional before use.

How to take creatine

Daily dose: 3–5 g per day works for most people. A body-weight approach of ~0.03 g/kg/day is another option.

Loading (optional): Some choose 20 g/day split into 4 doses for 5–7 days to saturate faster. It isn’t required; daily use reaches the same point in ~2–3 weeks.

Timing: Anytime you’ll remember. Consistency matters more than timing.

Hydration & electrolytes: Because creatine pulls water into muscle cells, stay hydrated. Pairing with electrolytes can be helpful around training, especially in heat.

Powder vs other forms

Creatine monohydrate is the most researched and reliable form. Other variants exist, but they generally don’t outperform monohydrate in evidence or value. Choose the format you’ll take daily—powder, capsules, or a pre-measured option you find convenient.

Common myths (quick truths)

• “Creatine causes hair loss.” No high-quality evidence shows creatine directly causes hair loss.
• “Creatine is a steroid.” It’s not. Creatine is a legal dietary supplement and a compound your body already uses.
• “It makes you puffy.” Creatine increases intracellular water in muscle—different from subcutaneous “bloat.”
• “Only men benefit.” Women also benefit; research supports performance and training adaptations across sexes and ages.

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