Creatine: How It Works, How Much to Take and Which Type to Choose
Creatine is one of the most extensively studied sports supplements. It occurs naturally in meat and fish, and the body makes some of it on its own.
In this article you will learn who creatine is suitable for, how much to take, whether a loading phase is needed and which form to choose.
In brief. Creatine increases physical performance in successive bursts of short-term, high intensity exercise when 3 g is taken daily.1 A loading phase is not necessary – it only speeds up the result.3 The most extensively studied and usually the cheapest form is creatine monohydrate.3 In the first weeks, body weight may increase slightly because of water in the muscles.
How does creatine work?
In the muscles, creatine is stored as a reserve of quick energy. It is especially needed for short, intense movements: a heavy lift, a sprint or a jump.
Food provides only a small amount of creatine, so a supplement helps to increase muscle stores faster.3
Who is creatine suitable for?
| For whom | What the sources show | What this means for you |
|---|---|---|
| Strength and interval training enthusiasts | Increases physical performance in successive bursts of short-term, high intensity exercise. The benefit is associated with 3 g per day.1 | Suitable for the gym, sprinting and team sports. |
| People over 55 years of age | Creatine taken daily may enhance the effect of resistance training on muscle strength.2 | Condition: 3 g per day and resistance training at least 3 times a week for several weeks.2 |
| Runners, cyclists and other endurance athletes | The authorised claim applies to short, intense exercise.1 | Creatine may be useful if your training includes sprints, intervals or strength exercises. |
How much creatine should you take per day?
There are two ways to reach the same result:3
- Without loading: 3–5 g daily. Muscle stores fill up in about 3–4 weeks.
- With loading: about 0.3 g per kilogram of body weight per day for 5–7 days, divided into several doses, followed by 3–5 g daily.
Example. For a person weighing 80 kg, the loading phase would be about 24 g per day, e.g. 4 times 6 g. If you are not in a hurry, it is simpler to take 3–5 g daily right away – after a month the result will be the same.
Timing is not very important. What matters most is taking it every day, including rest days. Creatine is easy to stir into a shake after training or take with a meal.
Which form of creatine should you choose?
| Form | What is worth knowing | What this means for you |
|---|---|---|
| Creatine monohydrate | The most extensively studied form.3 | The most reliable choice at the lowest price. |
| Micronised monohydrate | The same monohydrate, just a finer powder. | Dissolves more easily in water. |
| Creatine HCl, Kre-Alkalyn, etc. | There is no evidence that they work better than monohydrate.3 | They may be more convenient to take, but there is less research on them. |
| Capsules | Convenient, but a capsule contains little creatine. | You may need several capsules a day to get 3 g. |
Example. Check on the label how many grams of creatine a serving contains. In a product with flavourings, a 5 g scoop may contain only about 4 g of creatine.
Is creatine safe?
A review of more than 200 studies found no serious side effects in healthy people, and there is no convincing evidence that creatine harms the kidneys.3
The most common change is weight gain in the first weeks. This is mostly water in the muscles, not fat.3 A large single dose may cause bloating in some people, so divide the dose during loading.
Consult your doctor first if:
- you have kidney disease or take medicines that may affect the kidneys;
- you are pregnant or breastfeeding;
- you are under 18 – most products are intended for adults.
A supplement is not a substitute for a varied diet.8
If you compete in events with doping control, choose products certified by "Informed Sport" or "Kölner Liste". You can find more about other sports supplements in the article "Supplements for People Who Exercise".
Selected creatine products
Commercial information. These are products available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page.
Creapure Creatine, Powder - 250g - Reflex Nutrition
Pure creatine monohydrate powder (Creapure®) with no additives, 5 g per serving, 50 servings per pack. Suitable for vegans.4
Micronized Creatine Monohydrate - 500g - NOW Foods
Micronised creatine monohydrate, about 4.2 g per serving. For long-term use, the manufacturer recommends one serving per day.5
Creatine Monohydrate, Strawberry & Raspberry - 250g - Applied Nutrition
Creatine monohydrate with strawberry and raspberry flavour, 4.25 g of creatine per 5 g scoop. Sweetened with sucralose.6
Creapure Creatine, Capsules - 90 caps - Reflex Nutrition
Creatine monohydrate (Creapure®) in capsules, 1400 mg in two capsules. More than 4 capsules are needed to get 3 g. The capsules are made from bovine gelatine.7
Frequently asked questions
Is creatine suitable for women?
Yes. The EU claim is intended for adults performing high intensity exercise, regardless of sex.1 The dose is the same – 3 g per day.
Do you need to take breaks from creatine?
There is no evidence that breaks are necessary. After you stop taking it, muscle creatine stores return to baseline levels within a few weeks.3
Can creatine be mixed with coffee?
Yes. The most important thing is to get the required amount every day, not what it is mixed with.
Scientific sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- Commission Implementing Regulation (EU) 2017/672 on the claim regarding the effect of creatine and resistance training in adults over 55 years of age. EUR-Lex
- Kreider RB, Kalman DS, Antonio J et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- Reflex Nutrition. Creapure Creatine, Powder, 250 g. Product label.
- NOW Foods. Micronized Creatine Monohydrate, 500 g. Product label.
- Applied Nutrition. Creatine Monohydrate, Strawberry & Raspberry, 250 g. Product label.
- Reflex Nutrition. Creapure Creatine, Capsules, 90 capsules. Product label.
- Directive 2002/46/EC on the approximation of the laws of the Member States relating to food supplements. EUR-Lex
Disclaimer. This article is for informational purposes only and does not replace advice from a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and do not replace a varied diet and a healthy lifestyle. Before taking supplements, especially if you have a chronic condition or take medicines, consult a healthcare professional.
