Creatine: one of the best-studied supplements there is
Hundreds of trials, a clear mechanism, a low price. A rare case where the evidence is stronger than the advertising.
Creatine monohydrate has an unusually solid evidence base: the mechanism is understood, the trials are numerous, and the cost is low.
What is established
The International Society of Sports Nutrition position stand describes creatine monohydrate as effective for increasing strength and performance in short, high-intensity efforts, and as safe for long-term use in healthy people at studied doses.
How it is taken
- The maintenance dose in trials is about 3–5 g a day.
- A loading phase is optional — it only saturates muscle faster.
- Timing is not critical; consistency is.
- A small weight gain in the first weeks is water inside muscle.
Common myths
Kidney damage in healthy people has not been borne out in trials. Creatine does raise measured creatinine, which is a lab artefact rather than a sign of disease — tell your doctor if you are having blood work done.
With kidney disease, in pregnancy, or in adolescence, discuss it with a clinician first.
An interesting thread
Effects on cognition during sleep deprivation and on mood are being studied, but the data there are preliminary. Larger trials are still needed.
Sources
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr, 2017.
- Antonio J et al. Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr, 2021.