For years, creatine was associated almost exclusively with bodybuilders and athletes. However, it is a substance that our bodies produce naturally and that plays a key role in an essential process: rapidly supplying energy.
Creatine monohydrate is the most extensively studied form and the one supported by the strongest scientific evidence. It can improve performance during high-intensity exercise, help increase strength and support training aimed at building or preserving muscle mass. Researchers are also exploring its potential role in healthy ageing, women’s health and certain cognitive functions.
What is creatine monohydrate?
Creatine is a compound that the body produces from amino acids. It is also naturally found in foods such as meat and fish.
Most creatine is stored in the muscles as phosphocreatine. Its main function is to help replenish ATP, the cells’ primary source of immediate energy.
When we lift weights, run, jump or perform any other intense activity, ATP stores are rapidly depleted. Phosphocreatine helps restore them, allowing us to sustain the effort for slightly longer.
The brain also uses this energy system, although the evidence for cognitive benefits is currently less robust than the evidence relating to physical performance.
What is creatine monohydrate used for?
Improving physical performance
The best-established benefit of creatine is its ability to improve performance during repeated bouts of short, high-intensity exercise.
Its effects are less noticeable during continuous, moderate-intensity activities such as walking or long-distance running at a steady pace.
Supporting strength and muscle growth
Creatine does not build muscle on its own and cannot replace training. Its benefit lies in helping you complete a little more work, maintain a higher level of intensity or perform an extra repetition.
Over time, this additional training stimulus may contribute to greater gains in strength and muscle mass, provided it is combined with appropriate exercise, recovery and nutrition.
Preserving strength as we age
As we get older, we naturally tend to lose strength and muscle mass. This process can affect mobility, independence and overall quality of life.
When combined with resistance training, creatine may be a useful tool for older adults. It does not replace exercise, but it may complement its effects.
Creatine for women and during menopause
In postmenopausal women, combining creatine with resistance training may help improve strength and lean body mass. Findings relating to bone density and cognitive function are promising, but they are not yet conclusive.
Creatine should therefore be seen as one element of a broader strategy that includes exercise, good nutrition, adequate protein intake and rest, rather than as a treatment for menopause.
Vegetarians and vegans
The main dietary sources of creatine are meat and fish. As a result, vegetarians and vegans may have slightly lower creatine stores in their muscles and may respond particularly well to supplementation.
The creatine used in supplements is generally produced synthetically and is usually suitable for vegans, although it is always advisable to check the label.
Does creatine benefit the brain?
Some studies have reported potential improvements in memory and cognitive performance, particularly in situations involving sleep deprivation, high levels of stress or a low dietary intake of creatine.
However, findings remain inconsistent. Creatine shows promise in this area, but it cannot be assumed that it will improve concentration or memory in everyone.
How should creatine monohydrate be taken?
How much creatine should you take each day?
The most commonly recommended dose is:
3 to 5 grams of creatine monohydrate per day.
There is no need to follow the well-known “loading phase” often used by athletes, which involves taking around 20 grams per day initially to saturate the muscles more quickly. Research shows that a consistent daily dose of 3 to 5 grams ultimately achieves the same level of muscle saturation, while being more convenient and less likely to cause digestive discomfort.
Should you take it every day?
Yes. Creatine works by gradually increasing the body’s creatine stores rather than producing an immediate effect.
It should be taken on both training and rest days. If you miss a dose, simply resume your usual amount the following day. There is no need to double it.
Is it better to take creatine before or after training?
There is not enough evidence to conclude that taking creatine before exercise is clearly better than taking it afterwards.
The best time is whichever makes it easiest for you to stay consistent. You can take it with breakfast, after training, with a meal or mixed into your usual shake.
If it causes discomfort when taken on an empty stomach, it is best consumed with food.
What can creatine be mixed with?
Creatine monohydrate powder can be mixed with:
- Water
- Milk or a plant-based drink
- Coffee
- Juice
- Yoghurt
- Protein shakes
It does not need to be taken with sugar to work. Stir it thoroughly and consume the mixture soon after preparing it.
How long does creatine take to work?
Creatine does not work like caffeine and does not usually produce an immediate sensation. Muscle creatine stores generally increase over the first three to four weeks.
Changes in strength, performance or body composition appear gradually and also depend on your training programme.
Does creatine cause weight gain or water retention?
Creatine does not increase body fat.
During the first few days or weeks, it may lead to a slight increase in body weight because it draws more water into the muscle cells. This is mainly intramuscular water, rather than the subcutaneous bloating commonly associated with fluid retention.
The extent of the change varies from person to person. Some people notice it on the scales, while others see little or no difference.
Is creatine safe for the kidneys?
There is no evidence that creatine damages the kidneys in healthy individuals, despite this being a common concern.
Supplementation may cause a slight increase in blood creatinine levels because some creatine is converted into creatinine. An isolated increase does not necessarily indicate kidney damage.
Before taking creatine, it is advisable to consult a healthcare professional if you have:
- Kidney disease
- Previous abnormalities in blood or urine tests
- A prescription for medication that may affect kidney function
- A pregnancy or are breastfeeding
- A chronic medical condition
- Not yet reached adulthood
You should also tell your doctor that you take creatine before they interpret any laboratory test results.
Does creatine cause hair loss?
There is no evidence that creatine causes hair loss.
This concern mainly stems from a small study that reported an increase in DHT, a hormone associated with androgenetic alopecia. However, the study did not assess hair loss, and its findings cannot establish a causal relationship.
Do you need to take breaks from creatine?
Healthy adults taking appropriate doses do not need to cycle creatine or stop using it every few months.
It can be taken continuously. If supplementation is discontinued, muscle creatine stores will gradually return to their previous levels without causing dependence.
Frequently asked questions
Can I take creatine even if I do not go to the gym?
Yes, although its benefits for strength and muscle mass are more apparent when it is combined with training.
Should women take a smaller dose?
Not necessarily. The standard daily dose of 3 to 5 grams is also suitable for adult women.
Can I take creatine with protein?
Yes. They are different supplements and can be taken either together or separately.
Can creatine be taken with coffee?
Yes. There is no strong evidence that a normal amount of caffeine cancels out the effects of creatine. If taking them together causes digestive discomfort, consume them at different times.
What happens if I stop taking it?
Muscle creatine stores gradually decrease until they return to their usual levels. Creatine does not cause dependence.
What is the most common side effect?
A small initial increase in body weight due to greater intramuscular water content. Taking a large dose all at once may also cause digestive discomfort or diarrhoea.
A simple way to add creatine to your routine
There is no need to choose a complicated formula. What matters is using creatine monohydrate, taking an appropriate dose and being consistent.
Our Creatine Monohydrate contains 100% pure creatine monohydrate with no added fillers. It comes in a 500-gram pack, is suitable for vegans and is gluten-free.
