Creatine for Beginners: Should You Take It?
Creatine is one of the most talked about supplements in fitness and sports nutrition. But what is creatine, what does creatine do, and is it something you should consider taking?
Here’s what Holly Gilligan, a registered dietician with UR Medicine Fitness Science, says you should know about creatine, including its potential benefits and risks.
What Is Creatine?
Creatine helps your body produce energy. It is a naturally occurring compound found in your muscles and brain. Your body makes creatine from amino acids, and you also get small amounts from foods like red meat and seafood.
Inside muscle cells, creatine helps recycle ATP (adenosine triphosphate), the primary energy source your muscles use during exercise. This process helps support longer and stronger workouts, which, over time, can lead to improvements in muscle strength.
Benefits of Creatine
Is Creatine Different from Creatine Kinase?
Yes, they’re different. Creatine kinase is an enzyme that supports creatine and helps muscles use energy efficiently.
Creatine Kinase (CK) tests are used because elevated levels in the blood can indicate muscle injury or stress. While related, creatine supplements and creatine kinase blood tests serve very different purposes.
Research has demonstrated that regular creatine use may have several physical and cognitive benefits, including:
- Increased muscle power and strength
- Reduced muscle damage and improved recovery when combined with carbohydrates
- Better cognitive function after sleep deprivation
- Potential benefits for overall brain function and health
Are there risks or safety concerns?
Creatine supplementation is considered safe and effective. It’s widely considered one of the most researched supplements, with consistent conclusions supporting its safety.
Some people may experience mild side effects, including:
An initial, temporary weight gain of about 3–5 pounds due to increased water retention
Occasional headaches early on. If headaches persist beyond one month, switching the form (powder versus capsules) or trying a different brand may help.
People often ask, “Is creatine bad for you?” The answer depends on your overall health, kidney function, medications, and activity level. It’s important to talk with a healthcare professional before starting any supplement.
Is Creatine Worth It?
Creatine may be worth considering for people looking to improve muscle strength, power, and recovery. Its benefits depend on consistent daily use rather than timing around workouts.
Who Shouldn’t Take Creatine
Individual health needs vary, so anyone considering creatine should discuss it with their primary care provider or a registered dietitian, especially if they have underlying health conditions like kidney disease.
How Much Creatine Should You Take Per Day?
For most people, a daily dose of 5 grams per day is appropriate. Those who weigh close to or above 200 pounds may benefit from 10 grams per day. Work with your provider or Registered Dietician to determine the best dose for you.
Creatine is typically taken once a day, and timing is less important than consistency. It often comes in a powder and can be mixed with any liquid you already drink. It dissolves clearly and is tasteless.
Creatine Gummies or Capsules vs Powder
While you may see products like creatine gummies marketed as convenient options, it’s important to remember that supplement form does not change how creatine works in the body, and quality can vary widely. The most effective form of creatine is powder. However, capsules may prove more convenient for those with a busier schedule.
Common Myths About Creatine
Even though creatine is so well researched, misinformation about its safety and use remains widespread. UR Medicine fitness science experts debunk common misconceptions about creatine:
- Misconception: Creatine is dehydrating. Creatine does not increase your body’s fluid needs or cause dehydration. While creatine draws water into muscle cells, this does not lead to overall dehydration.
- Misconception: Creatine causes kidney damage. There is no evidence showing that creatine supplementation causes kidney injury. Claims linking creatine to kidney damage are not supported by research.
- Misconception: You need a loading phase or have to cycle creatine on and off. A loading phase or cycling is not necessary. The goal of creatine use is consistent muscle saturation over time. Long-term use has not been shown to cause negative effects.
Common Questions About Creatine
Does Creatine Cause Hair Loss?
No. One study found a small increase in DHT (a metabolite of testosterone) which has previously been linked to some cases of hair loss, so this got inappropriately correlated and spread. No other studies have found a link between creatine use and hair loss. And a rise in DHT levels can instead be attributed to an increase in workout intensity over time.
How Long Does Creatine Take to Work?
In general, it takes about 3–4 weeks to fully saturate muscle cells and begin showing benefits.
What Is the Best Creatine?
Creatine Monohydrate is the best form of creatine supplement. The efficacy of other forms of creatine have not been as thoroughly studied. For now, powder or capsules are the best option to control dosage.
Make sure that any supplement you take is third-party tested. Look for certification labels on the container that indicate third-party testing (like NSF Certified for Sport, Informed Choice, USP). Thorne, Momentous, Muscle Milk, and Wegmans are a few of the many third-party tested brands.
If you’re wondering, “Should I take creatine?” the next best step is to talk with your primary care provider or a registered dietitian who understands your overall health and goals.
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