Research4 min read
What the science says about creatine
What it is
Creatine is a compound the body makes itself and also takes in from meat and fish. It is stored in muscle and used during short, intense effort.
What the evidence shows
Creatine monohydrate is among the most studied supplements there is. The evidence supports a small but consistent increase in strength and total work in resistance training, when taken regularly.
Dose
- 3–5 g a day, every day, with no need for a loading phase
- Time of day makes no measurable difference
What the evidence does not show
There is no evidence that creatine harms the kidneys in healthy people. There is also no evidence that expensive "advanced" forms outperform monohydrate.
Sources
Food supplements are not a substitute for a balanced diet and a healthy lifestyle.