Does creatine work? What the science says and how to take it

Creatine is probably the supplement with the most scientific evidence behind it. Unlike many products, it actually has a proven effect on strength and performance.

What creatine does

Creatine increases the availability of fast energy (phosphocreatine) in your muscles. In practice, that helps you do more reps and train with a bit more intensity — which, over time, favors strength and muscle gains.

It also pulls water into the muscle cell, which can give a fuller-looking appearance.

How to take creatine

• Dose: 3 to 5 g per day, every day.
• Timing: it makes no significant difference. Take it whenever you remember.
• Type: monohydrate is the most studied, effective and cheapest. You don't need to pay for "premium" versions.

Do you need a loading phase?

No. The loading phase (about 20 g per day for a week) only saturates your muscles faster. Taking 3 to 5 g per day gets you to the same point in a few weeks.

Should you keep taking it on rest days?

Yes. The goal is to keep your muscles saturated, so take it on non-training days too.

Conclusion

Creatine works, is safe for most healthy people, and has a great cost-benefit ratio. But supplements are the last detail — consistent training and a good diet come first. In Health & Lifts, you log your workouts and nutrition, and Dumbell helps you focus on what actually moves the needle.

This content is informational and does not replace advice from a doctor or registered dietitian.