Creatine Monohydrate: The Most Researched Supplement, Explained

Creatine is one of the few supplements with decades of consistent research behind it. It helps your muscles regenerate energy for short, hard efforts — heavy sets, sprints, jumps.

What to expect

• A little more strength and power over weeks of training.
• One or two extra reps on hard sets, which adds up over months.
• A 0.5–2 kg increase in body weight from water stored inside the muscle — not fat, and not "bloating".

How to take it

• 3–5 g of creatine monohydrate every day, training day or not.
• Loading (20 g a day for a week) only gets you to full stores faster; it's optional.
• Take it at any time, with water, milk or your protein shake. Consistency matters more than timing.

Myths

• "It damages kidneys." In healthy people, studies at normal doses show no harm. If you have kidney disease, ask your doctor first.
• "It causes hair loss." One small study measured a hormone change; no study has shown hair loss. If you're worried, discuss it with a dermatologist.
• "It's a steroid." It isn't. It is a compound your body makes and that's found in meat and fish.

Which type?

Plain creatine monohydrate is the researched form. Fancier forms cost more without proven extra benefit.