Creatine 101
Your Guide to Supplementing Creatine
Remember learning that mitochondria are the powerhouse of the cell? That’s where creatine comes in. It’s one of the most researched supplements out there, yet and still one of the most misunderstood. We’re here to help make sense of it all.
cre-a-tine [noun]
Creatine is a natural compound found in your muscles and brain that acts as a quick source of energy. At the cellular level, creatine boosts adenosine triphosphate (ATP)—the fuel for cellular function. The more creatine in your cells, the more strength and power you have during workouts, the better your focus and mental clarity, the quicker your muscle recovery, and the more steady energy you have throughout the day.
Creatine Helps Your Cells Work Harder — And Smarter.
When creatine helps your cells rapidly regenerate ATP, it makes the entire cellular energy cycle more efficient. That supports stronger output, sustained performance, and improved recovery.
What's Happening in Your Body
As creatine builds up in the body, muscle and other energy-demanding tissues have more readily available fuel. Over time, this can show up as steadier energy, improved recovery between efforts, and better tolerance for both physical and mental demands – effects that become more noticeable as creatine stores reach saturation.
How To Supplement Creatine
Creatine works by building up in the body over time. The best approach is to start with a consistent daily baseline dose, make it part of your routine, and adjust intake during periods of higher physical or mental demand.
DAILY DOSE
For daily support and long-term benefits
Take 3–5g of creatine per day to build and maintain baseline creatine stores
Daily, consistent intake allows creatine to gradually saturate muscle and other energy-demanding tissues
Timing is flexible. What matters most is taking it regularly
This baseline approach supports everyday energy, recovery, and overall performance over time
LOADING DOSE
For periods of higher cognitive or physical demand
Short-term increases up to ~20g per day have been explored in research settings for specific use cases, including cognitive and neurological support
Higher intakes may be used during mentally demanding periods such as travel, disrupted sleep, intense work cycles, or high stress
Increased intake is typically temporary, layered on top of a consistent baseline, not a permanent daily requirement
As with all supplementation, higher doses should be approached thoughtfully and adjusted based on individual tolerance
Here's what the latest creatine research says:
International Society of Sports Nutrition position stand: creatine supplementation and exercise
The use of creatine as a sport supplement has been surrounded by both controversy and fallacy since it gained widespread popularity in the early 1990's.
Review Study
Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials
Creatine supplementation has been shown to increase measures of lean body mass (LBM); however, there often is high heterogeneity across individual studies. Therefore, the aim of this study was to systematically review and meta-analyze randomized controlled trials (RCTs) investigating creatine supplementation on LBM.
Review Study
Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations. Furthermore, evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day).
Review Study
Creatine FAQs
What is creatine?
Creatine is a naturally occurring compound found in your muscles and brain that helps your body produce quick energy. Your body makes some creatine on its own, and you also get small amounts from foods like red meat and fish — supplementation simply helps ensure your muscles are fully stocked.
How does creatine work?
Creatine helps regenerate ATP, your body’s primary energy source for short, high-intensity efforts. By increasing the amount of creatine stored in your muscles, supplementation supports strength, power, and overall performance — and may also play a role in muscle recovery and cellular health.
How much creatine do I need to take?
For most people, 3–5 grams per day is enough to fully saturate muscle creatine stores. There’s no need to “load” or cycle, however, stacking your creatine to get up to 20g/day has proven benefits for enhanced cognitive benefits and quick muscle saturation.
Should I take gummies or powder?
Both forms can be effective if they deliver the right dose and remain stable over time.Ultimately, it comes down to preference! The most important factors are dosage accuracy, ingredient quality, and verified potency — not format.
Should men and women take the same amount?
Yes. Research shows that creatine works similarly in men and women, and the recommended daily dose does not need to change based on sex. Individual needs may vary slightly based on body size, diet, and activity level, but most adults benefit from the same daily amount.
What are the side effects?
Creatine is one of the most studied supplements in the world and is generally considered safe for healthy adults. Some people may experience mild digestive discomfort when taking large doses at once , which is why moderate, consistent daily dosing is recommended.
When should I take creatine?
Timing isn’t critical. Creatine works by building up in your muscles over time, so the best time to take it is whenever you’ll remember to take it consistently — with or without food, morning or night.
