What Is Creatine? Benefits, How to Take It & More
Creatine has been used in sports nutrition for decades, but interest in it has grown well beyond bodybuilding and the gym.
Today, you'll find creatine being discussed by everyone from strength trainers and team-sport athletes to women and people looking to stay active as they get older. But what exactly is creatine, what does it do and who might consider taking it?
Here's our straightforward guide to one of the most widely researched ingredients in sports nutrition.
What Is Creatine?
Creatine is a naturally occurring compound found in the body, with most of it stored in our muscles. Our bodies make creatine using amino acids, and we can also get small amounts through foods such as meat and fish.
Creatine plays an important role in supplying energy when our muscles need it quickly, which helps explain why it has become such a popular sports nutrition supplement.
What Does Creatine Do?
To understand creatine, it helps to know a little about ATP. ATP is a source of energy used by the body's cells. During short periods of intense exercise, our muscles need to produce energy very quickly.
Some of the creatine stored in our muscles is held as phosphocreatine. This helps replenish ATP during short, intense efforts. You don't need to understand the science in detail. The important point is that creatine is particularly relevant when your muscles need energy quickly and repeatedly – for example, during weight training or sprinting.
What Are the Benefits of Creatine?
Creatine is one of the most extensively researched ingredients in sports nutrition. Its best-established benefit relates to high-intensity exercise.
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
This makes it particularly relevant to activities such as:
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weight and resistance training
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sprinting
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high-intensity interval training
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power-based exercise
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sports involving repeated bursts of intense activity
If you'd like to explore this in more detail, read our guide to creatine for exercise and performance.
Does Creatine Help Build Muscle?
Creatine is often associated with building muscle, but it's worth understanding the relationship properly. Creatine itself isn't a replacement for resistance training, adequate nutrition or protein.
Its established role is in increasing performance during repeated bursts of short-term, high-intensity exercise. This can be particularly relevant to resistance training, where being able to perform repeated high-intensity efforts is an important part of the training process.
For adults aged over 55, there is also an authorised health claim for creatine when combined with regular resistance training. A daily intake of 3g of creatine can enhance the effect of resistance training on muscle strength in adults over 55, when resistance training is performed at least three times per week for several weeks at sufficient intensity.
So it's more useful to think about creatine as something that can support particular types of training, rather than as something that builds muscle by itself.
Is Creatine Only for Bodybuilders?
No. The image of creatine as a bodybuilding supplement has stuck around, but its relevance isn't determined by whether someone is a bodybuilder. What matters more is the type of exercise you're doing.
Creatine may be relevant to adults taking part in repeated short-term, high-intensity activity, whether that's resistance training, sprinting, high-intensity interval training or particular elements of a team sport.
Can Women Take Creatine?
Yes. Creatine isn't a men's supplement. Women naturally have creatine in their bodies too, and the basic way creatine works isn't exclusive to men.
Interest in creatine among women has increased considerably, and research continues to explore its potential role at different stages of women's lives.
However, it's important to separate emerging research from established health benefits. Many of the broader claims you may see online around creatine, hormones and menopause go beyond what can currently be confidently claimed for a creatine supplement.
For women involved in high-intensity exercise, the established exercise-performance benefit remains the clearest reason to consider creatine.
What About Creatine as You Get Older?
Creatine is also attracting attention beyond younger athletes. Maintaining muscle strength becomes increasingly important as we age, and resistance training can play an important role in staying active.
For adults over 55, creatine has a particularly relevant authorised benefit when combined with regular resistance training.
A daily intake of 3g of creatine can enhance the effect of resistance training on muscle strength in adults over 55, provided resistance training is performed at least three times per week for several weeks at sufficient intensity.
That doesn't mean creatine replaces exercise. The benefit specifically relates to creatine alongside regular resistance training.
Does Creatine Support the Brain?
You may increasingly see creatine discussed in relation to the brain, memory and cognitive performance. Creatine is present in the brain as well as the muscles, and researchers are studying its role in brain energy and cognition.
It's an interesting area of research, but the evidence is still developing and shouldn't be confused with the well-established exercise-performance benefit of creatine.
For now, we wouldn't recommend choosing a creatine supplement on the basis of claims that it will improve memory, concentration or general brain health.
What Is Creatine Monohydrate?
If you've started comparing creatine supplements, you'll probably have come across creatine monohydrate. It's the most widely studied form of creatine and one of the most commonly used in supplements.
Creatine monohydrate is available in powders as well as some capsule and tablet products. Unflavoured powder is particularly common because it can easily be mixed into water or another drink.
There are other forms of creatine on the market, but a more complicated or expensive form isn't automatically better. For many people looking for a straightforward creatine supplement, creatine monohydrate is a sensible place to start.
Creatine Powder vs Capsules: Which Is Better?
Neither format is automatically better. The main difference is convenience.
Creatine powder is widely available and can be mixed into water, juice or another drink. An unflavoured powder can also be easily added to an existing routine.
Creatine capsules or tablets can be useful if you'd rather not measure or mix a powder, although you may need several capsules or tablets to provide the recommended serving.
Whichever format you choose, check how much creatine the product provides per serving.
You can compare different formats in our Creatine Supplements collection.
How Much Creatine Should You Take?
Always start by following the directions on the particular creatine supplement you're using.
For the established high-intensity exercise benefit, 3g of creatine per day is required.
Some products provide a 3g serving while others recommend 5g, so don't assume every creatine supplement will have identical directions. Taking more than the recommended amount isn't automatically more beneficial.
Do You Need to Load Creatine?
A creatine loading phase involves taking a larger amount of creatine for a short period before moving to a smaller daily serving.
You'll often encounter loading protocols when researching creatine online, but loading isn't essential. Taking creatine consistently each day will also increase creatine stores over time; it simply happens more gradually.
For someone new to creatine, following the regular serving instructions on their chosen product is often the simplest approach.
When Is the Best Time to Take Creatine?
There is plenty of discussion online about whether creatine should be taken before or after exercise. For most people, taking it consistently is more important than finding a perfect time of day.
Creatine doesn't need to be treated like a stimulant or traditional pre-workout product. Choose a time that fits naturally into your routine and follow the directions provided with your supplement.
Should You Take Creatine Every Day?
Creatine is generally used consistently, including on days when you're not training. That's because supplementation is intended to maintain increased creatine stores rather than provide a short-lived effect immediately after you take it. Again, follow the manufacturer's directions for the particular product you've chosen.
Do You Need Electrolytes with Creatine?
No. Taking creatine doesn't automatically mean you need an electrolyte supplement. The two serve different purposes.
Creatine is particularly relevant to repeated short-term, high-intensity exercise, while electrolytes are minerals involved in processes including fluid balance and normal muscle function.
Some people may choose to use both depending on their training, but one isn't required simply because you're taking the other.
Read our complete guide to creatine and electrolytes to understand the difference.
Does Creatine Cause Weight Gain?
Some people notice an increase in body weight after starting creatine. Creatine increases water retention within muscle cells, so changes in body water can contribute to an increase on the scales, particularly when someone first starts taking it. This isn't the same thing as gaining body fat.
If your goals involve monitoring body weight, it's useful to be aware of this possibility rather than being surprised by a change on the scales.
Does Creatine Cause Dehydration?
You may have heard that taking creatine causes dehydration or that you need to drink excessive amounts of water while using it. Creatine does influence water within muscle cells, but that doesn't mean you should deliberately overdrink.
Normal hydration remains important, particularly around exercise. Drink according to your needs, taking into account factors such as exercise, temperature and how much you sweat.
Is Creatine a Steroid?
No. Creatine is not an anabolic steroid. It's a naturally occurring compound made by the body and also found in foods such as meat and fish.
The two are completely different substances, despite sometimes being associated with the same areas of sport and strength training.
Is Creatine Safe?
Creatine monohydrate has been extensively researched and has a long history of use in sports nutrition. As with any supplement, use it according to the directions provided and don't assume that taking more will provide greater benefits.
If you have an existing medical condition, take medication, are pregnant or breastfeeding, or aren't sure whether creatine is appropriate for you, speak to your doctor or another suitably qualified healthcare professional before using it.
How Do You Choose a Creatine Supplement?
Creatine doesn't have to be complicated. When comparing products, look at:
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Type of creatine: creatine monohydrate is the most widely researched.
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Amount per serving: check how much creatine you're actually getting.
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Format: choose between powder, capsules, tablets or another format according to your preference.
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Ingredients: decide whether you want a simple creatine product or a formula containing additional ingredients.
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Flavour: unflavoured powders can be particularly versatile.
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Servings: compare the amount in the pack as well as the headline price.
Don't assume a creatine supplement is better simply because it contains a more complicated form or makes bigger promises.
The Bottom Line
Creatine is one of the most extensively researched ingredients in sports nutrition, with its best-established benefit relating to repeated bursts of short-term, high-intensity exercise.
It isn't just for bodybuilders or men, and you don't need a complicated supplement routine to use it.
For many people, a straightforward creatine monohydrate product taken consistently according to the directions is all that's required.
Your diet, training, hydration, rest and recovery still matter. Creatine should be considered one part of that bigger picture rather than a shortcut to performance or muscle growth.
If you'd like to compare your options, explore our full range of creatine supplements, including creatine monohydrate powders, capsules and tablets from trusted brands.
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