“Creatine is safe and works for building muscle and improving performance.”
Strong confidence because creatine is one of the best-studied sports supplements and reliably improves strength and high-intensity performance when paired with training. Standard doses have a strong safety record in healthy adults.
Creatine is one of the best-studied sports supplements and reliably improves strength and high-intensity performance when paired with training. Standard doses have a strong safety record in healthy adults.
Studies commonly use 3 to 5 grams of creatine monohydrate daily. A loading phase is optional.
Safety note: Standard creatine doses are well studied in healthy adults, but evidence is thinner in pregnancy and in people with significant kidney disease.
Talk to a healthcare professional if: If you have kidney disease, are pregnant, or take medicines that affect kidney function, ask a clinician before using creatine.
Creatine monohydrate is a well-studied option for strength and high-intensity training. It is optional, and it works alongside training.
If you are a healthy adult and want to try it, consider 3 to 5 grams of creatine monohydrate daily.
Similar claims on Creatine
“Creatine damages your kidneys.”
FalseModern randomized and meta-analytic evidence does not show kidney damage from standard creatine doses in healthy people. Creatinine blood…
See the evidence“Creatine causes hair loss.”
Mostly falseCurrent direct evidence does not support the hair-loss claim. One small randomized trial found no detectable difference in hair measures or…
See the evidenceOne of the few supplements we can recommend without hedging: cheap, safe, effective, and useful across ages. Buy plain creatine monohydrate and take it daily - that's the whole strategy.