Creatine is the most-researched supplement in sports nutrition — and in 2026, its audience has expanded well beyond the gym. From cognitive health to healthy ageing, the evidence increasingly shows it has benefits for a far wider range of people than its performance-focused reputation suggests.
But its popularity has also led to persistent misinformation. Consider this article your definitive guide — cutting through the noise to provide nothing but the facts: what creatine is, how it works, the different forms available, and answers to your biggest questions.
- What is creatine?
- How does creatine work?
- What does creatine do?
- Types of creatine supplements
- Benefits of creatine
- How to take creatine
- Timing of creatine consumption
- Dosage recommendations
- Creatine side effects
- Creatine FAQs
What is Creatine?
Creatine is a naturally occurring compound found in muscles and the brain that helps produce energy during high-intensity exercise, essentially acting as an "energy recycler".
Supplementation has been shown to improve exercise performance, increase lean body mass, and support recovery.1 Research also suggests it may have benefits for cognitive health and healthy ageing — areas we'll cover in more detail later on.
Food Sources High in Creatine
Creatine is naturally found in food sources such as meat, poultry, fish and shellfish. Herring has one of the highest amounts of creatine with 6-10g/kg. Pork (5g/kg), beef (4.5g/kg), salmon (4.5g/kg) and tuna (4g/kg) are other food sources with the highest creatine content.
Because creatine is found almost exclusively in animal products, vegans and vegetarians typically have lower muscle creatine stores — and may respond particularly well to supplementation as a result.
How Does Creatine Work?
Creatine works by increasing the availability of phosphocreatine in the muscles, which helps to regenerate adenosine triphosphate (ATP) — the primary energy source for muscle contractions during short, intense activities.1
During high-intensity exercise, like weightlifting or sprinting, ATP is rapidly depleted, and phosphocreatine helps replenish it, allowing muscles to sustain performance.
By boosting ATP production, creatine allows you to train harder for longer, improving strength, power, and potentially muscle growth over time.
Additionally, creatine increases water retention in muscle cells, creating a more anabolic environment that supports recovery and muscle volume.
What Does Creatine Do?
Creatine supports short bursts of intense activity by regenerating ATP, allowing muscles to continue contracting with force, and over time, this increased energy availability improves strength, power, and muscle endurance.
Creatine also causes water retention in muscle cells, leading to increased muscle volume and a fuller appearance, and this cell hydration aids protein synthesis, reduces muscle breakdown, and supports recovery.
Additionally, creatine activates key cellular pathways, such as the mTOR pathway, which promotes muscle protein synthesis and growth.2
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Types of Creatine Supplements
Creatine supplements come in many different forms, but it is essential to know that while different versions have been created to claim better solubility or absorption, studies consistently show that creatine monohydrate remains the most effective.
Here is a breakdown of the most common types of creatine you will find on the market:
Creatine Monohydrate
Creatine monohydrate is the most researched and widely used form of creatine, with decades of evidence proving its effectiveness for increasing strength and muscle mass.3
- It is the most cost-effective form of creatine available.
- It requires either an initial loading phase or a longer period of consistent low-dose supplementation to fully saturate muscle stores.
Micronised creatine is simply monohydrate processed into smaller particles for better solubility in water. Creatine is now available in a range of formats including powder, tablets, and gummies — all delivering the same core benefits provided the daily dose is consistent.
Other Forms of Creatine
While often marketed with enhanced properties, other types of creatine supplements have not demonstrated superior efficacy compared to monohydrate:
Creatine Hydrochloride (HCl): Marketed for enhanced solubility, some users report it causes less bloating and water retention. Buffered Creatine (Kre-Alkalyn): Claimed to be more stable at lower pH levels, potentially minimising digestive discomfort, but research has not shown it to be more effective than monohydrate. Creatine Ethyl Ester (CEE): Claims of better absorption have been disputed, with studies suggesting it's no more effective than monohydrate and may degrade more quickly.3 Creatine Nitrate: Combines creatine with a nitrate molecule, with the potential added benefit of improved blood flow from the nitrate component. Creatine Magnesium Chelate: Combines creatine with magnesium, which is a cofactor in ATP production.
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Benefits of Creatine
Muscle Mass and Strength
Creatine supplementation promotes muscle growth by increasing ATP availability, allowing for longer and more intense training sessions.
It also supports protein synthesis and reduces muscle breakdown, leading to greater muscle size and strength over time.
Exercise Performance
By boosting phosphocreatine levels, creatine allows for better performance during high-intensity exercises, improving power output and endurance.
It’s ideal for sports that involve repeated, short bursts of effort, such as sprinting, weightlifting, and interval training.
Recovery and Glycogen Replenishment
Creatine speeds up the replenishment of muscle phosphocreatine stores and glycogen (muscle energy), which is crucial for sustained energy and promoting faster recovery between sets and workouts.
Brain Function
Because the brain relies on ATP for energy just as muscles do, creatine's role extends beyond physical performance. A 2024 systematic review and meta-analysis found that creatine monohydrate supplementation was associated with improvements in overall cognitive function and memory across 16 randomised controlled trials.4
Benefits appear most pronounced under conditions of mental stress or fatigue — a 2024 study in Scientific Reports found that a single high dose improved cognitive performance and altered brain energy markers during sleep deprivation.5
Healthy Ageing
Creatine is one of the most well-evidenced supplements for older adults. Combined with resistance training, it has been shown to help slow age-related muscle loss (sarcopenia), support bone mineral density, and may also benefit cognitive health in older populations.1
For those who are less able to meet physical activity guidelines, creatine may offer a meaningful complement to whatever exercise they can do.
How to Take Creatine
The most effective way to increase muscle creatine stores is to begin with a "loading" phase, before moving on to a "maintenance" phase.
Alternatively, you can skip the loading phase and just take 3-5g daily, although muscle saturation will take a while longer (typically 3-4 weeks).1
Creatine Loading Phase
The creatine loading phase is when you take a high daily dose to maximise your muscle stores as quickly as possible.
This method allows you to start seeing performance benefits in the gym much sooner, leading to better long-term progression.
- A typical loading strategy is taking 20g of creatine daily (often split into four 5g doses) for 5-7 days.
- While this approach ensures fast saturation, the need for multiple doses throughout the day can be less convenient.
Creatine Maintenance Phase
The maintenance phase is a more convenient approach, as you only need to take your creatine once or twice a day.
This lower, consistent intake can also help to reduce the side effects that sometimes come with loading, such as water retention or stomach cramps.
A typical maintenance dose is 3-5g a day.
Timing of Creatine Consumption
Timing isn’t crucial for creatine’s effectiveness because the goal is saturation, not acute dosing — consistency is key to maximising muscle stores.
Some evidence suggests a slight benefit to taking it post-workout alongside carbohydrates and protein to improve uptake, but the difference is minimal, so choose the time that best fits your routine.
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Dosage Recommendations
You may choose to go through a “loading” phase to saturate your muscle creatine stores, and after this, you’ll only need to take a reduced maintenance dose.
During the loading phase, take 5g of creatine monohydrate four times a day for 5-7 days, and during the maintenance dose, take 3-5g a day.
Potential Side Effects of Creatine
Creatine is one of the safest supplements available to buy, with over 1,000 studies supporting its safety, and long-term use does not require cycling on and off.1
Dehydration
Creatine can cause water retention in muscles, potentially pulling water from other areas of the body, which may increase the risk of dehydration, so to combat this, stay well hydrated, especially during the loading phase.
It is worth noting that this water retention occurs within muscle cells rather than subcutaneously, meaning it contributes to muscle fullness rather than the kind of bloating many people associate with water retention.
Digestive issues
Some people experience stomach discomfort when taking creatine supplements, especially when taking higher doses during the loading phase, and if this is the case, spread multiple smaller doses throughout the day or switch to a lower daily dose (3-5g) without loading.
Creatine FAQs
Does creatine make you gain fat?
No, creatine does not make you gain body fat. This is a common misconception. While it does often lead to an initial increase in body weight, this is most likely due to water retention in the muscles as it pulls water into the cells.
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Is creatine powder better than pills?
Neither form is inherently better for effectiveness, as consistency in daily dosing is the key to muscle saturation. Powder is typically more cost-effective per serving and is versatile (easy to add to shakes or smoothies), while pills offer maximum convenience for accurate, on-the-go dosing.
Do I need to take creatine on rest days?
Yes. Taking creatine daily, including on rest days, is essential to keep your muscle stores fully saturated. The goal is to maintain maximum creatine levels at all times, ensuring your muscles are always ready for your next high-intensity workout.
Does creatine cause hair loss?
The concern stems from a single 2009 study in which college-aged rugby players experienced increased DHT levels during a creatine loading phase.6
However, this finding has never been replicated, and a 2025 randomised controlled trial directly measuring both DHT levels and hair follicle health over 12 weeks found no significant effect from creatine supplementation.7
The current body of evidence does not support a causal link between creatine and hair loss.
Can creatine cause kidney damage?
There is no evidence suggesting that creatine can cause kidney damage in healthy individuals when taken as recommended, as confirmed by numerous long-term studies.1
However, those with pre-existing kidney conditions should consult a healthcare professional before use.
Who should take creatine?
Creatine benefits a wide range of people, from strength and power athletes to endurance athletes and older adults, as it supports muscle strength, recovery, and cognitive health, making it an excellent daily supplement.
Who should avoid creatine?
Creatine supplementation is not advised for people with pre-existing kidney conditions, and pregnant or breastfeeding women should also avoid it due to limited research on its supplementation during these stages.
Should I cycle creatine on and off?
No, there is no scientific evidence to suggest that cycling creatine is necessary, and its benefits are maintained with continuous long-term use.
Cycling was once recommended out of caution, but current research indicates that continuous daily supplementation is safe and effective.1 However, it is sensible to take a break if, for example, you are on holiday and your training and nutrition regimen has been relaxed.
Can women take creatine?
Yes — and the evidence suggests there are specific reasons women may benefit even more than men. Yes — and the evidence suggests there are specific reasons women may benefit even more than men. Women usually have lower creatine levels than men, meaning supplementation may produce a more pronounced response.8
Does creatine work without working out?
Creatine will still saturate your muscles if you don't work out, and you may experience some cognitive benefits, but to maximise the strength and muscle growth benefits, it must be used in conjunction with a training programme.1
Does creatine help with brain fog or mental energy?
There is growing evidence that creatine supports cognitive function, particularly under conditions of mental stress or fatigue. A 2024 systematic review found benefits for overall cognitive function and memory, while a separate 2024 study found improved cognitive performance during sleep deprivation.4,5
Benefits appear most pronounced when the brain is under energy demand — the evidence for everyday cognitive enhancement in healthy, well-rested adults is less established.
Are creatine gummies as effective as powder?
Provided the daily dose is equivalent, creatine gummies are just as effective as powder — the delivery format does not affect how creatine works once absorbed. The key is hitting your daily 3-5g consistently. Check the label carefully, as creatine content per serving can vary between products.
Myprotein Creatine Supplements
Our range of creatine supplements offers options for every goal and preference:
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Features Creapure®, the global standard for creatine purity (99.99% pure creatine monohydrate). - Formulated for athletes who demand the highest quality and effectiveness in their supplements.
- Delivers 3g of creatine per serving to fuel repeated bursts of high-intensity effort.
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Combines 30g of protein and 5g of creatine in a single, powerful serving for muscle growth and performance. - Features a phased-release protein blend to support muscle recovery long after your workout.
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Take Home Message
Creatine is one of the most reliable and well-researched supplements available — with proven benefits for strength, muscle mass, and recovery, and growing evidence for cognitive health and healthy ageing. Whether you're an athlete, an older adult, or simply looking for a safe and effective daily supplement, creatine monohydrate is a cost-effective choice that works for a wider range of people and goals than its gym-focused reputation suggests.
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References:
1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. *Journal of the International Society of Sports Nutrition, 14*(1), Article 18. https://doi.org/10.1186/s12970-017-0173-z
2. Deldicque, L., Atherton, P., Patel, R., Theisen, D., Nielens, H., Rennie, M. J., & Francaux, M. (2008). Effects of resistance exercise with and without creatine supplementation on gene expression and cell signaling in human skeletal muscle. *Journal of Applied Physiology, 104*(2), 371–378. https://doi.org/10.1152/japplphysiol.00873.2007
3. Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. *Amino Acids, 40*(5), 1369–1383. https://doi.org/10.1007/s00726-011-0874-6
4. Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. *Frontiers in Nutrition, 11*, Article 1424972. https://doi.org/10.3389/fnut.2024.1424972
5. Gordji-Nejad, A., Matusch, A., Kleedörfer, S., Nair, G., Drzezga, A., & Boecker, H. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. *Scientific Reports, 14*, Article 4937. https://doi.org/10.1038/s41598-024-54249-9
6. van der Merwe, J., Brooks, N. E., & Myburgh, K. H. (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. *Clinical Journal of Sport Medicine, 19*(5), 399–404. https://doi.org/10.1097/JSM.0b013e3181b8b52f
7. Lak, M., Forbes, S. C., Ashtary-Larky, D., Dadkhahfar, S., Robati, R. M., Nezakati, F., Khajevandi, M., Naseri, S., Gerafiani, A., Haghighat, N., Antonio, J., & Tinsley, G. M. (2025). Does creatine cause hair loss? A 12-week randomized controlled trial. *Journal of the International Society of Sports Nutrition, 22*(Suppl. 1), Article 2495229. https://doi.org/10.1080/15502783.2025.2495229
8. Smith-Ryan, A. E., DelBiondo, G. M., Brown, A. F., Kleiner, S. M., Tran, N. T., & Ellery, S. J. (2025). Creatine in women’s health: Bridging the gap from menstruation through pregnancy to menopause. *Journal of the International Society of Sports Nutrition, 22*(1), Article 2502094. https://doi.org/10.1080/15502783.2025.2502094
