Creatine is the most researched and proven supplement in fitness — and one of the cheapest. It increases strength, muscle mass and performance, and is safe for long-term use. Here's everything you need to know.
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Open the free nutrition engine →What creatine is and how it works
Creatine is a natural compound found in muscle that helps produce fast energy (ATP) for short, powerful efforts. Supplementing raises muscle stores, letting you push an extra rep or two per set — and over time, more strength and muscle mass.
Dosage: how much and when
The simple dose: 3-5 g per day, every day, regardless of timing. A loading phase (20 g/day for 5-7 days) fills stores faster but isn't required — 3-5 g/day reaches the same result within 3-4 weeks. Take it any time, including rest days.
Safety and myths
Creatine monohydrate is studied in hundreds of trials and considered safe for healthy people. It does not harm kidneys (in healthy people), is not a steroid, and does not cause hair loss. The small early weight gain is water inside the muscle — a good thing.
Who it's for
Anyone training with weights or in high-intensity sport — men and women alike. Vegetarians/vegans (who get less creatine from food) benefit especially. Monohydrate is the cheapest and most effective form — no need for pricey versions.
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Do I need a loading phase?
Not required. 3-5 g/day reaches the same saturation within ~3-4 weeks, without loading's side effects.
Is creatine good for women?
Absolutely. It won't add unwanted 'bulk' — it just supports strength and recovery.
When's best to take it?
No critical timing. Consistency (every day) matters more than the hour.