How to use?
What the clinical research actually recommends — without the fluff.
Standard Dosing: 3–5 Grams per Day
The most widely accepted, evidence-based protocol is to take 3–5 grams of creatine monohydrate daily. This dosage gradually saturates skeletal muscle with phosphocreatine over 3–4 weeks and maintains elevated levels thereafter with continued use.¹ ²
No cycling is required.
Timing is less important than daily consistency.
This protocol is safe, effective, and supported by decades of research across athletic and clinical populations.
The Loading Phase: 20 Grams per Day for 5–7 Days
The optional loading phase is designed to accelerate muscle saturation, allowing users to potentially experience performance benefits within one week instead of 3–4.
Protocol:
- 20 g/day for 5–7 days
- Split into 4 doses of 5 grams throughout the day
- Followed by a maintenance dose of 3–5 g/day
Does It Cause Harm?
Multiple long-term studies show that even at high doses (20 g/day), creatine monohydrate is not associated with irreversible organ damage, toxicity, or clinical harm in healthy individuals.³ ⁴ ⁵ Blood markers of renal and hepatic function remain normal in both short- and long-term use, including protocols that begin with loading.
Common Side Effects During Loading Include:
- Temporary bloating, water retention, and stomach cramping
- These typically resolve with dose reduction or transition to maintenance dosing.⁶
Conclusion: The loading phase is safe, but not necessary. If avoided, you’ll still reach full muscle saturation — it will just take about 3–4 weeks instead of one.
When to Take Creatine
There is no definitive timing requirement, but taking creatine post-workout with carbs and/or protein may slightly enhance uptake via insulin-mediated transport.⁷ ⁸
Summary:
- Take once daily, at any time
- Slight edge to post-workout in some studies
- Absorption may improve when taken with a meal containing carbohydrates
How to Take It
- Mix 3–5g of creatine monohydrate with water or any liquid
- Warm liquids help it dissolve faster (cold water may leave some sediment)
Side Effects, Safety, and Long-Term Use
- No evidence of kidney or liver dysfunction in healthy individuals, even with high or prolonged dosing.³ ⁴ ⁵
- No evidence of hair loss in large studies; concerns stem from a single small trial showing transient dihydrotestosterone (DHT) elevation.⁹
- No need to “cycle off” creatine — this myth has no clinical basis
Creatine is one of the most well-studied, safest, and most effective supplements available.
Who Should Use Creatine?
Recommended for:
- Strength and power athletes
- Sprinters, high-intensity athletes
- Older adults (muscle preservation, fall prevention, bone density)
- Vegetarians and vegans (lower baseline dietary creatine)
Avoid or consult a physician if:
- You have pre-existing kidney disease or a history of renal dysfunction
- You are under 18 without professional supervision
References
1. Buford TW et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6.
2. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
3. Kreider RB et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1–2):95–104.
4. Poortmans JR, Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc. 2000;32(5):1108–1110.
5. Persky AM, Brazeau GA. Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacol Rev. 2001;53(2):161–176.
6. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198–226.
7. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol. 2000;89(3):1165–1171.
8. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36.
9. van der Merwe J et al. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399–404.