Creatine: what the science actually says
An evidence-based overview of creatine. No hype, no BS. Only what is proven to work.
Creatine is the best-researched supplement in the sports world. With over 500 published studies and a safety record of more than 30 years, it is also the most misunderstood supplement.
What is creatine?
Creatine is a molecule that occurs naturally in muscle tissue. It plays a crucial role in ATP resynthesis — the energy system used during short, explosive efforts.
What does the science show?
Meta-analyses consistently show that creatine supplementation leads to: a 5–15% increase in strength on heavy sets, improved recovery capacity between sets, and possible cognitive benefits during mental fatigue.
Dosage
3–5 grams of creatine monohydrate per day. No loading phase needed — this is a myth. Timing matters little — consistency is more important. Take it daily, including on rest days.
Safety
Creatine is one of the safest supplements that exists. The myth that it causes kidney damage has been refuted in multiple large-scale studies. For people with existing kidney problems: consult a doctor.
Which form?
Creatine monohydrate. Not the more expensive variants (ethyl ester, HCL, buffered). They are not more effective and cost more. Buy the cheapest creatine monohydrate you can find from a reputable brand.
General information, not medical advice and not a treatment. Pain that does not go away, pain at night, fever, numbness or loss of strength: see your GP or physio. Severe pain after a fall or accident, or an emergency: call 112.
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