Key facts
- Creatine monohydrate is the proven, standard form.
- Typical dose is 3–5 grams per day.
- Improves strength, power, and high-intensity output.
- Safe for long-term use in healthy people.
Creatine helps your muscles rapidly regenerate ATP, the energy currency used during short, intense efforts like lifting. Supplementing raises your muscles' creatine stores, which improves strength, power output, and performance on high-intensity sets — and over time supports greater muscle growth through better training.
It's the most studied sports supplement there is, with a strong safety record in healthy people. The proven form is plain creatine monohydrate; fancier versions offer no real advantage. A simple 3–5 grams per day, taken consistently at any time, is all that's needed. An optional loading phase saturates muscles faster but isn't required.
Frequently asked questions
How much creatine should I take?
Around 3–5 grams of creatine monohydrate per day, taken consistently. Timing doesn't matter much; consistency does. An optional loading phase saturates muscles faster.
Is creatine safe?
Yes. Creatine is one of the most researched supplements, with a strong safety profile for healthy individuals when used at recommended doses.
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