Creatine is one of the most studied sports supplements. It is not magic, and it is not for everyone, but it is worth understanding before you decide.
What it is
Your body already makes creatine and stores it in muscle, where it helps supply quick energy for short, hard efforts like lifting. Taking extra creatine can increase those stores. Studies show it can help strength and power performance and support gains from resistance training.
Which type to look for
Creatine monohydrate is the form with the most research behind it. Other forms are often more expensive without clear benefits. A plain, unflavored powder is usually the simplest and least costly option.
How much people take
Many people use about 3 to 5 grams per day, taken at any time of day. Some people begin with a short "loading" period of higher doses, but this is optional and is not required to see results. Always follow the directions on the product and your healthcare provider's advice.
What to expect
- A small gain in body weight in the first weeks is common and is often water held in muscle.
- Results build over weeks, not days.
- Drinking enough water is a good habit with any supplement.
Check the label
- Look for a single ingredient: creatine monohydrate.
- Prefer products tested by a third party, such as NSF Certified for Sport or Informed Sport.
- Avoid products with a long list of added blends or large health claims.
Who should talk to a doctor first
Speak with a doctor before starting if you have kidney or liver problems, take regular medication, are pregnant or nursing, or are under 18. Supplements are not a replacement for training, sleep and good food.
See our protein powder buying guide for more label tips, or visit the nutrition page.