Creatine is the supplement we are asked about most often. It is also one of the products surrounded by the most misinformation. We do not sell supplements, so none of the answers below favour any brand. Our aim is to help our members make informed decisions.
This article is for general information. If you take regular medication or have a known health condition, consult your doctor before starting any supplement.
What is creatine and what does it do?
Creatine is a compound the body produces naturally and that is found in red meat and fish. It plays a role in energy production within muscle. During short, high intensity efforts, such as lifting weights or sprinting, it helps muscles perform more repetitions.
That does not mean it builds muscle directly. Creatine lets you do slightly more work in training; muscle growth comes from that extra work accumulating over time.
Which type of creatine should you choose?
There are many forms on the market. The most extensively researched form, and the one with the most consistent evidence, is creatine monohydrate. There is no strong evidence that other forms offer a meaningful advantage over monohydrate, and they are usually more expensive.
Is a loading phase necessary?
No. Loading is a method for filling muscle creatine stores faster, not a requirement. Stores fill within a few weeks through regular daily use without loading. The only advantage of loading is speed; it makes no difference to the end result. Some people experience stomach discomfort during a loading phase.
Does creatine cause water retention or bloating?
The weight increase seen with creatine use generally comes from an increase in water inside the muscle cells. This is not visible bloating under the skin; if anything it contributes to a fuller look. That increase on the scale does not mean an increase in body fat.
Can women use creatine?
Yes. Creatine works the same way in women as in men, and research shows comparable benefits in women. Creatine is not a hormone and has no masculinising effect. This is one of the most common misconceptions about it.
Does it damage the kidneys?
There is no evidence that long term creatine use damages kidney function in healthy individuals; this has been researched extensively. However, anyone with a known kidney condition or who takes regular medication should consult their doctor before using it.
When should you take it?
Creatine works through accumulation in the muscle, not through the timing of a single dose. The hour of the day you take it is therefore not decisive. What matters is taking it consistently. Continuing on days you do not train keeps your stores topped up.
Does everyone see the same benefit?
No. Some people naturally have high muscle creatine stores and may not see a noticeable benefit from supplementing. This is more common in people who regularly eat red meat.
One more point is worth emphasising: creatine does not compensate for an inadequate training programme or inconsistent nutrition. Supplements are supplementary; the foundation is always regular training, adequate protein and recovery. No supplement delivers the expected result before that foundation is in place.