Creatine is the most studied and most effective legal supplement for strength and muscle gain. Over 500 peer-reviewed studies support its safety and efficacy. If you lift weights and only take one supplement, this is the one.
Creatine monohydrate is the gold standard — cheap, effective, and backed by decades of research.
What Is Creatine?
Creatine is a naturally occurring compound found in muscle cells. Your body produces about 1-2g per day from amino acids, and you get another 1-2g from food (mainly red meat and fish). Supplementing adds another 3-5g/day on top of that.
Your muscles use creatine to regenerate ATP — the energy currency your cells burn during short, intense efforts like lifting weights, sprinting, or jumping. More creatine stored = more ATP available = more reps, more power, more strength.
Proven Benefits of Creatine
| Benefit | Evidence Level | What the Research Shows |
|---|---|---|
| Strength gains | Strong | 5-10% increase in maximal strength after 4-12 weeks of supplementation (Rawson & Volek, 2003) |
| Muscle mass | Strong | 1-2 kg more lean mass over 4-12 weeks vs. placebo when combined with resistance training |
| Power output | Strong | 5-15% increase in anaerobic power (sprints, jumps, throws) |
| Recovery | Moderate | Reduced muscle damage markers and faster glycogen replenishment post-exercise |
| Brain function | Emerging | Improved short-term memory and cognitive performance under stress/sleep deprivation |
| Bone health | Emerging | Potential benefits for bone mineral density when combined with resistance training |
How Creatine Works
During a heavy set of squats, your muscles burn through ATP in about 5-8 seconds. To keep going, your body uses phosphocreatine (PCr) to rapidly regenerate ATP. More PCr stored means:
- You can push out 1-2 extra reps per set
- Those extra reps over weeks and months mean significantly more total training volume
- More volume with progressive overload = more muscle growth
The Real Mechanism
Creatine doesn't build muscle directly. It lets you train harder — more reps, more sets, more weight. The extra training stimulus is what drives the extra muscle growth. It's an indirect but powerful effect.
How to Take Creatine
Dosing
- Standard dose: 3-5g per day, every day (training and rest days)
- Loading phase (optional): 20g/day split into 4 doses for 5-7 days, then 3-5g/day maintenance
Loading saturates your muscles faster (5-7 days vs. 3-4 weeks without loading). Same end result either way — loading just gets you there sooner.
Timing
Doesn't matter much. Post-workout with your protein shake is convenient, and one study showed a slight edge for post-workout timing (Antonio & Ciccone, 2013). But the difference is marginal. Consistency matters far more than timing.
Which Type?
| Type | Evidence | Cost | Verdict |
|---|---|---|---|
| Creatine Monohydrate | 500+ studies | $0.03/serving | Buy this one |
| Creatine HCL | Limited | $0.15/serving | No proven advantage over monohydrate |
| Buffered Creatine (Kre-Alkalyn) | Weak | $0.20/serving | No advantage. Just more expensive monohydrate. |
| Creatine Ethyl Ester | Weak | $0.18/serving | Actually converts to creatinine (waste product) faster |
Save Your Money
Creatine monohydrate is the only form with decades of safety and efficacy data. Everything else is marketing. A 500g tub costs $15-20 and lasts 3-4 months.
Is Creatine Safe?
Yes. The International Society of Sports Nutrition (ISSN) position stand (2017) concluded that creatine monohydrate is safe for both short-term and long-term use in healthy adults. Here are the common concerns:
| Concern | What the Evidence Says |
|---|---|
| "Creatine damages kidneys" | No evidence of kidney damage in healthy individuals at recommended doses. Creatine raises creatinine (a byproduct) — which can look like kidney stress on a blood test but isn't actually harmful. |
| "It causes dehydration" | Opposite is true. Creatine pulls water into muscle cells (intracellular hydration). Studies show no increased risk of dehydration or cramping. |
| "It causes bloating" | Initial water retention of 1-3 lbs in the first week is normal (intracellular, not subcutaneous). It's water inside your muscles, not puffiness. It subsides or becomes unnoticeable. |
| "It's a steroid" | Creatine is not a steroid. It's a naturally occurring compound found in meat and fish. It's legal in all sports organizations including the Olympics, NFL, and NCAA. |
Who Should Take Creatine?
- Anyone who lifts weights — the performance and hypertrophy benefits are well-established
- Athletes in power/sprint sports — football, basketball, sprinting, MMA, CrossFit
- Vegetarians/vegans — they have lower baseline creatine stores (no dietary intake from meat) and tend to respond more strongly to supplementation
- Older adults — creatine combined with resistance training improves muscle mass and function in aging populations
Who Might Not Benefit
- Endurance athletes — creatine primarily helps short-duration, high-intensity efforts. Marathon runners won't see much benefit.
- Non-responders — roughly 20-30% of people are "non-responders" who already have saturated creatine stores. If you eat a lot of red meat, you may be one.
Frequently Asked Questions
Do I need to cycle creatine?
No. There's no evidence that cycling on and off provides any benefit. Take 3-5g daily, indefinitely. Your body doesn't build tolerance to creatine.
Should I take creatine during a cut?
Yes. Creatine helps preserve strength and muscle during a calorie deficit — arguably when you need it most. The 1-3 lbs of water weight it adds is intracellular, not fat.
Can women take creatine?
Absolutely. Creatine works the same way regardless of sex. Women may actually benefit more since they tend to have lower baseline stores. It won't make you "bulky."
Does creatine cause hair loss?
One 2009 study found increased DHT levels in rugby players supplementing with creatine. No other study has replicated this finding, and no studies have linked creatine to actual hair loss. The evidence is extremely weak.
Can teenagers take creatine?
The ISSN states there's no evidence it's harmful for adolescents. However, many organizations recommend focusing on proper nutrition and training fundamentals first. Consult a doctor if unsure.
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Supplements are not regulated by the FDA in the same way as drugs. Consult a healthcare provider before starting any supplement, especially if you have pre-existing kidney conditions.