Creatine: the most studied—and misunderstood—supplement

Creatine monohydrate has one of the strongest combinations of evidence, safety, and affordability among supplements. It raises muscle phosphocreatine stores, supporting short, intense efforts and more training volume over time.

Dose and timing

• Maintenance: 3 to 5 grams every day.
• Loading: optional. About 20 grams daily in divided doses for 5 to 7 days speeds saturation, but the final result is similar.
• Timing: not important. Consistency matters more.
• Cycling: unnecessary.

Common myths

• “It damages kidneys”: evidence does not show this in healthy people using recommended doses.
• “It causes bloating”: it increases water inside muscle cells, not under the skin.
• “It is only for men”: women can benefit equally.

Beyond muscle

Research is exploring possible benefits for cognitive fatigue and memory, especially during sleep loss and in older adults. Choose plain creatine monohydrate over costly “advanced” formulas.