Creatine: what it really does, how much to take, and is it safe?

What it does

Creatine is stored in your muscles as phosphocreatine, an energy reserve for very short, intense efforts: a set of lifts, a sprint, a jump. Topping up that reserve lets you squeeze out an extra rep or two, or recover better between efforts.

EFSA recognises that it improves performance in short, intense, repeated bouts of exercise, from 3 g a day. Over weeks, that small extra workload can turn into a bit more strength and muscle. It doesn't help pure endurance, like an easy run.

How much to take

• 3 to 5 g of creatine monohydrate a day, every day, at any time. Monohydrate is the most studied and cheapest form: other forms haven't shown anything better.
• A loading phase (20 g a day for a week) is optional: at 3 to 5 g a day, your stores are full after 3 to 4 weeks.
• No need for cycles or breaks.

Common myths

• “It damages your kidneys”: in healthy people, at recommended doses, studies haven't shown harmful effects. If you have kidney disease, ask your doctor first.
• “It makes your hair fall out”: this worry comes from a single small 2009 study on a hormone, never replicated, which didn't measure hair loss.
• “It makes you bloated”: the scale may go up 1 to 2 kg in the first weeks, water stored inside the muscle, not under the skin.
• “It's doping”: no, creatine isn't banned and is naturally found in meat and fish.

Who is it for?

It's useful if you lift, do calisthenics or play sports with repeated efforts, and already train regularly. It doesn't replace training, sleep or enough protein. It isn't recommended under 18, and if you're pregnant or on medication, ask a health professional. Choose a product that lists its composition, ideally tested for banned substances.