How it works
Muscle phosphocreatine quickly regenerates ATP during explosive efforts of about 10 seconds, like heavy lifts or sprints (see anaerobic metabolism). Supplementing raises those stores, so you can squeeze out more reps and recover faster between sets. Combined with resistance training, hundreds of studies show greater gains in strength and lean mass. Research is also exploring benefits for aging muscles and cognition during sleep deprivation.
Dosing and myths
You can "load" with 20 g a day for 5–7 days, but 3–5 g daily reaches the same muscle levels in 3–4 weeks. Expect 2–4 pounds of water weight early on. The ISSN finds no kidney harm in healthy people, though creatine can raise blood creatinine and confuse lab results; avoid it if you have kidney disease. The hair-loss worry stems from one small 2009 study showing higher DHT, which hasn't been replicated.
This article is general health information and is not a substitute for diagnosis or treatment. If symptoms persist, see a doctor.
FAQ
- When should I take it?
- Consistency matters more than timing. Taking it with a post-workout meal is an easy routine.
- Is creatine safe for women and teens?
- Studies show benefits in women. For teens, talk to a doctor; it's generally considered safe in athletes when used appropriately.
Sources reviewed: 2026-10-26
References
- Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
- Antonio, J., et al. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18, 13.
- Lanhers, C., et al. (2017). Creatine supplementation and upper limb strength performance: A systematic review and meta-analysis. Sports Medicine, 47(1), 163–173.