What is Creatine?
Creatine is a naturally occurring compound found primarily in skeletal muscle. Your body synthesises around 1–2g per day from amino acids (arginine, glycine, methionine), and you get another 1–2g from dietary sources — mostly red meat and fish.
When you supplement with creatine, you saturate your muscle's phosphocreatine stores beyond what diet alone can achieve. The result: more explosive energy for short, high-intensity efforts — sprints, heavy sets, jumps.
Who benefits most?
- Vegetarians and vegans — have lower baseline creatine stores and see the largest gains
- Strength and power athletes — weightlifters, sprinters, team sport players
- Anyone doing resistance training — consistent 5–15% strength improvements are well-documented
- Older adults — emerging evidence for muscle preservation and cognitive benefits
How It Works
Creatine's mechanism is rooted in the ATP–phosphocreatine energy system — your body's fastest route to fuel for muscular contraction.
What the research actually shows
A 2003 meta-analysis of 22 studies found creatine users gained 8% more strength and 14% more power output vs placebo. A 2017 position paper from the International Society of Sports Nutrition concluded creatine monohydrate is the "most effective ergogenic nutritional supplement available" for increasing high-intensity capacity and lean body mass.
Dosage & Timing
Do you need to load?
Loading (20g/day for ~5 days) saturates your muscles faster, but you'll reach the same endpoint after 3–4 weeks at 5g/day. Loading is optional — it just gets you there sooner. If loading causes stomach upset, split doses into 4–5g throughout the day.
Does timing matter?
Post-workout timing shows a small advantage over pre-workout in some studies, but the difference is negligible. Consistency beats timing — take it whenever you're most likely to remember, ideally with food or your post-workout shake.
Best Creatine Brands
We look for: pure creatine monohydrate, Creapure® certification (produced in Germany, highest purity), third-party testing, and value per serving.
Frequently Asked Questions
Does creatine cause hair loss?
One small 2009 study in rugby players found creatine loading increased DHT (a hormone linked to hair follicle sensitivity) by ~56%. However, no study has directly shown creatine causes hair loss, and the DHT levels remained within the normal physiological range. If you have a strong genetic predisposition to male pattern baldness, this is worth being aware of, but the current evidence does not support creatine directly causing hair loss.
Does creatine cause water retention or bloating?
Creatine draws water into muscle cells (intracellular), not under the skin (subcutaneous). This means you may gain 1–2kg of scale weight in the first week, but this is water inside your muscles — not the puffy, soft look people associate with "water retention." This effect actually makes muscles look fuller, not softer.
Is creatine safe for kidneys?
In healthy individuals, decades of research and dozens of long-term studies find no evidence of kidney harm at standard doses (3–5g/day). Creatine does raise creatinine (a kidney filtration marker) in blood tests, but this is a predictable chemical consequence of creatine metabolism — not a sign of kidney damage. Individuals with pre-existing kidney disease should consult a doctor.
Do I need to cycle creatine on and off?
No. There is no evidence supporting cycling creatine, and doing so simply reduces the time your muscles are saturated. Long-term continuous use (years) has been studied without adverse effects. Simply take 5g daily indefinitely.
Should I take creatine on rest days?
Yes. The goal is to keep your muscles saturated at all times. Skipping rest days will slowly deplete your stores. Take your 5g dose regardless of whether you train that day.
Why is it cheaper than other supplements?
Creatine monohydrate is a simple, well-understood molecule manufactured at scale. A 500g tub provides 100 servings for around $20–30. Expensive "advanced" forms (HCl, ethyl ester, buffered) add cost without adding effectiveness — monohydrate is still the superior choice.