Creatine: the most-studied supplement, explained
Creatine is the most researched, most effective and cheapest supplement in fitness. Here is what it does, how to take it, and the myths to ignore.
If you take only one supplement, make it creatine monohydrate. Hundreds of studies back it, it is remarkably cheap, and it is natural and legal. Here is the no-hype guide.
What creatine does
Creatine helps your muscles regenerate energy faster during hard, short efforts — like a heavy set. That means a few more reps, a little more weight, and over time, more strength and muscle. It also pulls a little water into the muscle, which aids growth.
How to take it
- Dose: 3 to 5 g per day, every day.
- Timing does not matter much — pick a time you will remember.
- No need to load; just take it daily and your muscles saturate in a few weeks.
- Take it on rest days too — it is about staying topped up, not timing.
Myths to ignore
Creatine is not a steroid, does not damage healthy kidneys, and does not make you bloated or fat. The small weight bump early on is water inside the muscle, not fat. Decades of research show it is safe for healthy adults.
Who it helps
Anyone training hard — to build muscle, get stronger, or train harder in a fat-loss phase. The effect is modest but real and reliable, which is exactly why it is the one supplement worth the money.
The takeaway
3 to 5 g of creatine monohydrate a day, every day, is one of the few supplement decisions backed by overwhelming evidence. Cheap, safe, effective — take it and forget the rest of the hype.