Creatine: what it is, whether it works and whether it’s safe

Creatine increases the amount stored in your muscles, which helps you perform in short, intense efforts such as a set of strength work. Over time, that better performance leads to better training adaptations (Kreider et al., 2017).

Between 3 and 5 g a day, or 0.1 g per kilo of body weight. You don’t need a loading phase: lower daily doses also fill your stores (Antonio et al., 2021). The most studied form, and the one they recommend, is creatine monohydrate.

In healthy people, the ISSN considers short- and long-term supplementation safe: there are studies of up to 30 g a day for 5 years. The reviews find no kidney damage at recommended doses. For children and teenagers, during pregnancy or breastfeeding, or if you have kidney disease or take medication, check with your doctor first.

According to the 2021 review, creatine is not an anabolic steroid, does not increase fat and has not been shown to cause dehydration or cramps. Current evidence also doesn’t indicate that it makes your hair fall out.

It may hold some water inside the muscle in the short term, but in the long run studies see no more water than corresponds to muscle mass.

Creatine doesn’t replace the basics. Training, food and rest come first; if those are in order, it can add a little.

Two details worth knowing. Several authors of these reviews have worked with companies that make creatine, and they declare it in the article itself. And on my nutrition page I have a discount code for a supplement shop.