Thinking About Taking Creatine? Here Are 10 Expert Tips You Need to Know First

Creatine is a naturally occurring compound that provides cellular energy. It is the main energy source for functions like muscle contraction and nerve function.

Not only has creatine been linked to impressive health benefits, such as improving body composition and increasing sports performance, but it’s also one of the most well-studied and safest supplements you can take.

However, there are some important things to know before you start taking creatine, including potential side effects, effective dosing, and more.

One of the most popular uses for creatine is improving body composition, including building muscle mass.

“Many studies indicate that creatine monohydrate supplementation increases gains in strength, high-intensity exercise performance, and muscle mass during resistance-exercise training,” Richard Kreider, PhD, professor and director of the Exercise and Sport Nutrition Lab and director of the Human Clinical Core at Texas A&M University, told Health.

Creatine supplements combined with resistance training have been found to be more effective for increasing muscle growth in both younger and older people compared to resistance training combined with a placebo treatment.

Studies show that creatine may speed recovery time between intensive workout sessions by reducing muscle damage and promoting faster muscle recovery.

A 2024 study found that creatine supplements helped increase muscle power after exhaustive exercise in soccer players.

This means that taking creatine may benefit athletes who want an evidence-based way to help their bodies recover after training or competitions.

Research suggests that when combined with exercise like walking, creatine supplements may increase the thickness and strength of bones, which could reduce fracture risk.

A 2021 study that included 70 older adults found that those who supplemented with 0.1 grams of creatine per kilogram per day while doing three days of resistance training per week for one year experienced increased total bone area in the shin bone compared to those who took a placebo while participating in the same exercise regimen.

Supplementing with creatine can increase brain creatine stores, which may enhance brain function and memory.

“Several studies, particularly in older populations, have shown that consuming diets higher in creatine (more than 0.95 grams per day) is associated with better cognition,” said Kreider.

A 2023 review found that creatine supplements improved measures of memory performance in healthy adults, especially in older adults between the ages of 66 and 76.

A 2024 review also found creatine supplements to be effective for improving attention, memory, and information processing speed.

Taking loading doses of creatine, which is usually between 20–25 grams per day for five to seven days, may cause a small amount of weight gain in some people, according to Grant Tinsley, PhD, an associate professor at Texas Tech University.

However, it’s important to note that this weight gain is mostly due to water retention. The weight gain associated with creatine is “typically due to increased creatinine concentrations in the muscle, along with some water stored with creatine within the muscle,” Tinsley said.

Weight gain associated with taking creatine is temporary and usually only lasts for the first few days after taking a loading dose.

Most experts recommend skipping loading doses of creatine and instead opting for smaller doses of creatine for a longer period.

“A loading dose helps you increase muscle creatine concentrations more quickly, but if you’re taking an appropriate maintenance dose of creatine, you will end up in the same place,” said Tinsley.

Studies show that supplementing with between 3 to 5 grams of creatine per day for at least four weeks is just as effective for saturating muscle cells as taking loading doses of creatine.

A major plus to taking smaller doses of creatine is that smaller maintenance doses are much less likely to cause side effects like diarrhea and fluid retention.

Another side effect associated with taking higher doses of creatine is stomach upset, including diarrhea.

When taken in doses higher than 10 grams per day, creatine may trigger gastrointestinal symptoms like diarrhea.

This is another reason to consider taking smaller doses of creatine. 

Taking creatine can temporarily raise blood levels of creatinine, a waste product that the kidneys create after the body breaks down creatine.

Doctors use creatinine as a marker of kidney function, and increases in creatinine levels can indicate kidney issues. However, this increase is only temporary, and there’s no evidence to suggest that creatine supplements are harmful for people with healthy kidney function when taken in appropriate doses.

If you have kidney disease, you shouldn’t take creatine supplements without checking with your healthcare provider first.

Creatine monohydrate is the most well-studied and effective form of creatine.

Plus, it’s also the most cost-effective type of creatine you can buy and is much less expensive than dietary sources of creatine, like meat and fish.

“Since meat and fish [can be] expensive, dietary supplementation of creatine monohydrate is a more cost-effective way to ensure individuals obtain enough creatine in their diet to meet daily needs,” said Kreider.

Most creatine supplements are suitable for vegans or vegetarians who often do not consume enough creatine in their diet. Creatine supplements offer an easy and affordable way for those on plant-based diets to increase their creatine intake.

Your body produces around half of your daily creatine needs, and the rest must be obtained through eating foods rich in creatine, like meat and fish, or by taking creatine supplements.

Most people need to take 2 to 4 grams of creatine through food or supplements daily to maintain optimal cellular creatine levels.

Overall, creatine is one of the safest and most effective supplements you can take.

When combined with resistance training, supplementing with creatine may increase muscle growth and strength, making it an excellent choice if you’re looking for an evidence-based supplement to help you reach your body composition and fitness goals.

It may also support muscle recovery after exercise and may enhance some aspects of brain and bone health in older adults.

Creatine doesn’t seem to interact with many medications or dietary supplements. However, it’s always best to run any supplement changes by your healthcare provider first, especially if you’re taking one or more medications.