How to Take Creatine: A Beginner's Guide

Creatine is one of the most researched sports supplements. It increases the creatine stored in your muscles, which helps with short, hard efforts such as lifting, sprinting and jumping. The simplest way to take it is 3 to 5 g of creatine monohydrate every day, with an optional loading phase at the start.

How does creatine work?

Your body makes creatine, and you also get some from meat and fish. Most of it is stored in your muscles as phosphocreatine, which your muscles use to quickly remake ATP, the energy for short, intense efforts such as a heavy set or a sprint. Taking creatine every day raises the amount stored in your muscles, by around 20 to 40% in studies (International Society of Sports Nutrition). With more stored energy you can often do an extra rep or two, and over weeks of training that extra work can add up to more strength and muscle.

Creatine does not give you a buzz like caffeine does. It works the same way for women and men, and people who eat little or no meat often start with lower stores, so they may notice a bigger difference.

How much creatine should I take?

  • Daily dose: 3 to 5 g a day, every day, including rest days. This fills your muscle stores in about 3 to 4 weeks.
  • Optional loading: about 20 g a day (four 5 g serves, or roughly 0.3 g per kg of body weight) for 5 to 7 days, then 3 to 5 g a day. This fills your stores in about a week.
  • Bigger people sometimes use the top of the range. Always follow the serving directions on your product.

When should I take it?

Consistency matters more than timing. Take it at a time you will remember, such as with breakfast or in your post-workout shake. Mix it into water, juice or a protein shake.

Which creatine should I buy?

  • Creatine monohydrate is the most studied form and usually the best value. Shop creatine monohydrate.
  • Micronised monohydrate mixes more easily. Creapure is a branded high-purity monohydrate.
  • Capsules and blends are convenient, but check how much creatine you actually get per serve.

What to expect and possible side effects

  • Weight gain: 1 to 2 kg in the first weeks is common. This is mostly water stored in the muscles, not fat.
  • Stomach upset: some people get bloating, nausea or diarrhoea, mostly with large single doses during loading. Splitting the dose, taking it with food or skipping loading usually helps.
  • Cramps and dehydration: often blamed on creatine, but research has not shown that creatine causes them.
  • Blood tests: creatine can raise creatinine, a marker doctors use to check kidney function. If you are having a kidney test, tell your doctor you take creatine.
  • Drink plenty of water through the day.

Is creatine safe?

The International Society of Sports Nutrition considers creatine monohydrate safe for healthy people at recommended doses, with studies lasting up to five years finding no harmful effects in healthy adults, and the Australian Institute of Sport lists creatine in its Group A of evidence-backed supplements. If you have a kidney condition, are pregnant or breastfeeding, are under 18 or take medication, speak to your doctor first.

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Frequently asked questions

Do I need to load creatine?

No. Loading with about 20 g a day for 5 to 7 days fills your muscles faster, but 3 to 5 g a day reaches the same level in about 3 to 4 weeks.

Should I take creatine on rest days?

Yes. Take it every day so your muscle stores stay full.

Is creatine good or bad for you?

For healthy adults who follow the recommended dose, research shows creatine is safe and helps with strength training. It is not for everyone: if you have kidney disease, are pregnant or breastfeeding, are under 18 or take medication, talk to your doctor first.

Does creatine cause hair loss or kidney damage?

Research in healthy people taking recommended doses has not shown kidney harm, and the hair loss link comes from a single small study that has not been confirmed. If you have a kidney condition, speak to your doctor before using creatine.

How long does it take for creatine to work?

About a week with a loading phase, or about 3 to 4 weeks at 3 to 5 g a day.

Written by the Supps247 team. Last reviewed October 2026. This guide is general information, not medical advice. If you have a medical condition, are pregnant or breastfeeding, are under 18 or take medication, talk to your doctor before using supplements. Sources: ISSN position stand: creatine (2017); Australian Institute of Sport: supplements.