Creatine — what the science says

In a nutshell

Creatine monohydrate is one of the best-researched supplements — it helps in short, intense efforts and boosts the effect of strength training.^1,2
3–5 g a day is enough; a loading phase is not necessary.¹
In healthy people, studies have not shown kidney damage.¹

1What it is

The body makes creatine itself and gets some from meat and fish. In muscles it works as a quick energy reserve for short bursts of power — a sprint, a heavy lift, a jump. People who don't eat meat usually have less of it in their muscles and often respond more to a supplement.¹

2Does it work?

Strong evidence 3 g a day The European Union permits the health claim that creatine increases physical performance in repeated short bursts of high-intensity exercise — at a daily dose of at least 3 g. Claims are authorised only after an EFSA assessment.²

Strong evidence A review of more than 200 studies: creatine increases its stores in muscle, improves performance during intense exercise and, as a result, training outcomes — strength and muscle mass.¹

Strong evidence EFSA confirmed that in people over 55, creatine together with regular strength training improves muscle strength.³

3How much and how

Expert recommendation 3–5 g of creatine monohydrate a day. A “loading phase” (about 20 g a day split into several doses for 5–7 days) fills the muscles faster, but you get the same result without it, just in 3–4 weeks.¹

4Is it safe?

Strong evidence In healthy people from teenagers to seniors, studies have shown no serious side effects or kidney damage, even with long-term use. The most common change is slightly higher body weight at the start — muscles hold more water.¹

Anyone with kidney disease or taking medicines that strain the kidneys should talk to a doctor first. Creatine also raises blood creatinine, which doctors use to estimate kidney function — mention it before a blood test.¹

What to take from this

You lift weights or play sports with short sprints? Creatine monohydrate at 3–5 g a day is a sensible choice.
According to studies, pricier forms of creatine are no better than monohydrate.¹
A few extra kilos in the first weeks are mostly water in your muscles — you'll see it in the weight chart in ForkRep.

Sources

Written on 7 Oct 2026, based on studies available at that date. Newer research may change the conclusions.

Kreider R. B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN 14:18. doi.org/10.1186/s12970-017-0173-z
Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims (creatine and physical performance, daily intake of 3 g). eur-lex.europa.eu
EFSA NDA Panel (2016). Creatine in combination with resistance training and improvement in muscle strength in adults aged 55 years and older. EFSA Journal 14(2):4400. doi.org/10.2903/j.efsa.2016.4400

This is general information and does not replace a doctor. Food supplements are not medicines; buy them from reputable sellers.