Creatine: what it is and how much people take
Creatine is a compound the body makes and stores mainly in muscle. Supplements are mostly creatine monohydrate. Studies have looked at strength and power in short, repeated all-out efforts; it appears of little value for endurance sports. Studies have usually used 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses. Weight gain from water held in the muscles is common.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
How much people take
| What studies looked at | Studies have looked at strength and power in short, repeated all-out efforts; it appears of little value for endurance sports. |
|---|---|
| Amounts studies used | 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses. |
| Official upper limit | None set |
Cautions and interactions
- Weight gain from water held in the muscles is common.
- Some people report nausea, diarrhoea or cramps.
Dose questions
Quick answers
- What is creatine?
- Creatine is a compound the body makes and stores mainly in muscle. Supplements are mostly creatine monohydrate.
- What has creatine been studied for?
- Studies have looked at strength and power in short, repeated all-out efforts; it appears of little value for endurance sports.
- How much creatine do studies use?
- 3 to 5 grams a day, sometimes after a loading week of 20 grams a day split into four doses.
- Is creatine safe?
- Weight gain from water held in the muscles is common. Some people report nausea, diarrhoea or cramps.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
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