Creatine is simple to use, and most of the confusion around it comes from myths. This guide covers how much to take, whether you need to load, when to take it and what side effects to watch for. If you are still choosing a product, start with our creatine buying guide.

What creatine does

Creatine helps your muscles produce quick energy during short, intense efforts like lifting and sprinting. Over time, that can mean a bit more strength and a few extra reps. It also draws water into muscle cells, which is why people often see a small rise on the scale in the first weeks. It works best alongside consistent training and enough protein and calories.

How much creatine to take

The standard dose is 3 to 5 grams of creatine monohydrate a day. That is about one level teaspoon or one scoop, depending on the product. More than that does not give extra benefit, and your body simply gets rid of the excess.

Do you need a loading phase?

No. Loading means taking around 20 grams a day, split into four doses, for 5 to 7 days, then dropping to the normal dose. It saturates your muscles faster. Skipping it works just as well, you only reach full saturation after a few weeks instead. Loading can upset some people's stomachs, so most people do fine without it.

When to take creatine

Timing matters far less than consistency. Take it at a time you will remember, with or without food. Some people like it after training or with a meal, which is fine. On rest days, take it anyway, since the goal is to keep your muscle levels topped up.

How to mix it

• Stir it into water, juice or a protein shake.
• Plain monohydrate dissolves better in warm or room temperature liquid.
• If it feels gritty, a micronized version can mix more smoothly.
• Drink enough water through the day.

Side effects and safety

For healthy adults, creatine monohydrate is one of the best studied supplements and is generally considered safe at normal doses. The more common complaints are mild:

• Water weight. A small gain on the scale, mostly water inside the muscle.
• Stomach discomfort. More likely with large doses or loading. Taking it with food and using a normal dose usually fixes it.

Common myths

Does creatine cause hair loss?

There is no solid evidence that it does. One small study noticed a hormone change, but no study has shown that creatine causes hair loss.

Does creatine damage the kidneys?

In healthy people at normal doses, research has not shown kidney damage. People with existing kidney problems should talk to their doctor before using it.

Is creatine a steroid?

No. Creatine is a compound your body already makes and that you also get from foods like meat and fish. It is not a hormone.

Do women need a different dose?

The same 3 to 5 gram dose applies to most adults.

What creatine to choose

Pick plain creatine monohydrate from a reputable brand. We stock several, including Kevin Levrone Levro Mono, Kaged Creatine Monohydrate and Rule 1 Creatine. Prices vary by brand and tub size, so check the product page for the current price.

How to take creatine: common questions

How long until creatine works?

With a standard daily dose, most people notice changes after a few weeks. Loading shortens that to about a week.

Should I cycle creatine?

There is no need. You can take it continuously.

What if I miss a day?

Just carry on the next day. One missed dose makes little difference.

Can I take creatine with coffee?

Yes. Current evidence does not show a problem with normal amounts of caffeine.

This article is general information, not medical advice. If you have a health condition or take regular medication, check with your doctor first.