When you’re at the beginning of your fitness journey, it’s easy to feel overwhelmed by the sheer number of supplements on the market.
Protein, pre-workout, amino acids, the list is endless. One of these supplements that has created quite a bit of buzz in the fitness world is creatine. Though it’s highly researched, creatine has also been the cause of some confusion and skepticism, so I’m here to break it down:
What is creatine? Is it safe? What does it do? And how should you use it?
I’ve got answers to these questions and more, so let’s dive in!
Quick Summary: Creatine Benefits
If you’re in the fitness world, you know how confusing creatine can be. Is it beneficial? Does it actually make a difference? These questions can be cleared up by looking at some of the research on creatine.
Creatine is an amino acid compound found in our bodies and our food. It’s responsible for some of the biological processes that help create our energy, and creatine supplements seek to harness that same benefit.
There are potential benefits to taking a creatine supplement for both men and women, though the benefits and side effects may differ by gender. That said, creatine use doesn’t have to be confusing. It’s as simple as following dosage guidelines, doing a bit of research, and finding the right creatine for your fitness needs.
In This Article:
- What Is Creatine?
- What Are the Benefits of Creatine?
- Is Creatine Good for You?
- Is Creatine Safe?
- What Are the Side Effects of Creatine?
- Why Is Creatine Monohydrate the Standard?
- How to Use Creatine Responsibly
What Is Creatine?
Creatine is a compound stored in our muscles and brain. Its main purpose is to help us produce more energy when we need it.
The way it works is pretty cool, too!
You see, our bodies turn all creatine into a form called phosphocreatine, also known as creatine phosphate. This is how it's stored inside our muscles and brain.
When we lift weights or do high-intensity exercise, our muscles use ATP (adenosine triphosphate) for energy. When ATP gets used, one of the three phosphates breaks off, and it becomes ADP (adenosine diphosphate).
Our ATP stores can run out pretty fast, too; usually within seconds during high-intensity training.
That’s where creatine comes in.
Creatine helps recycle and restore ATP quickly. It does this by swiftly donating a phosphate to ADP so it can turn back into ATP.
This gives our muscles quick access to more energy so we can keep pushing hard.
This can help lead to:
- More reps or sets before fatigue
- Better power output during lifts or sprints
- Faster recovery between sets
Research shows that supplemental creatine “increases the phosphocreatine stores in the muscles, and has been shown to enhance performance. . .” (3).
Here is a simplified diagram showing how creatine contributes to the ATP energy system (4):
What Are the Benefits of Creatine?
As previously mentioned, creatine supplementation increases ATP production, which in turn boosts energy in our brains and working muscles. Research has shown that these effects can increase athletic performance, particularly in “short-duration, high-intensity resistance exercises” (5). Additional research suggests that creatine also enhances muscle size and strength (6).
It’s worth noting that while creatine can improve performance in intermittent exercise, it doesn’t seem to have as much effect on endurance exercise (7). This is because creatine mostly helps us produce energy for the first 6 seconds of exercise until our bodies have time to break down carbohydrates for energy.
So for endurance exercise lasting several minutes or longer, creatine isn’t going to make much of a difference. However, when it comes to short explosive movements, it can make a huge impact!
Creatine also has some pretty profound effects on cognitive function. It can help to improve working memory, processing speed, and more.
Some factors, such as gender, can affect the benefits creatine provides to the body. Much of the current research on creatine shows mixed results regarding its effects on women’s athletic performance. There are, however, other potential benefits of creatine for women (8).
The majority of these benefits apply to creatine monohydrate, the most researched and well-developed form of creatine. If you’re looking to experience some of these benefits for yourself, check out our Micronized Creatine Monohydrate.
Is Creatine Good for You?
Creatine isn’t just a supplement; it also naturally occurs in our bodies (and food). So creatine in and of itself isn’t bad for you.
Like any other nutritional supplement, however, you should be careful to follow dosage guidelines and advice from your healthcare provider when using creatine. When appropriately used, creatine can benefit professional athletes and casual weightlifters alike.
Is Creatine Safe?
Although creatine has been extensively researched, it has also been the subject of myths and misinformation in the fitness world. Claims that creatine is unsafe are largely baseless and anecdotal (9).
Research suggests that creatine is not only safe but also beneficial for most healthy adults when taken at the recommended dosage (10).
So, is creatine safe? In short, yes, but the key to creatine safety is following the recommended dosage and any advice you receive from your healthcare professional.
What Are the Side Effects of Creatine?
Believe it or not, there are very few side effects to taking supplemental creatine (most of which received mixed support from research). The side effects that some individuals have experienced with creatine are also very manageable.
Some creatine monohydrate side effects include the following:
Water Retention
Individuals taking creatine have sometimes reported increased water retention. Research does show that there is potential for water retention in the first few days of taking creatine; however, this effect has since been generalized by unfounded claims that creatine causes long-term water retention (10).
Digestive Discomfort
Some individuals taking creatine also experienced digestive discomfort. According to recent research, this discomfort can be avoided by taking the proper dosage of creatine (11).
Muscle Cramping and Dehydration
Beyond anecdote, there is no evidence that creatine causes muscle cramping or dehydration (10). While creatine users may experience these potential side effects, there is currently no proven cause-and-effect relationship.
Creatine Side Effects for Men
In addition to the side effects above, there are some claims that creatine causes adverse side effects for men specifically. The two main claims are that creatine increases testosterone and, consequently, causes hair loss.
There have been claims that creatine can increase certain testosterone levels and cause hair loss, but there is no causal relationship between creatine intake and either effect (18).
Why Is Creatine Monohydrate the Standard?
Though there are multiple forms of creatine, the most common is creatine monohydrate. This powdered supplement is not only the most researched form of creatine but also the purest (10). In other words, creatine monohydrate is highly safe and effective.
If you’re looking to add creatine to your fitness regimen, it’s a good idea to start with creatine monohydrate. Backed by years of research, this type of creatine is likely to help you see the results you’re looking for.
If you're looking for the best option, I always recommend using Micronized Creatine Monohydrate. The particles are smaller, so it dissolves better and is almost completely tasteless.
How to Use Creatine Responsibly
Adding a new supplement to your diet can seem daunting, but it doesn’t have to be. If you’re interested in experiencing some of the benefits mentioned above, creatine might be the thing to try. One strategy to consider when starting creatine is called “loading.”
The basic principle behind loading is taking a higher dose of creatine and splitting it throughout the day, then repeating the same practice for several days before returning to a regular dose.
Loading increases creatine levels in your body more quickly, boosting performance faster. While loading might be beneficial for some, a regular dose of creatine meets most people’s needs. A regular dose will also elicit results similar to loading after about four weeks of use (10).
Check with your healthcare provider to determine if loading would be helpful and safe for you.
When adding any new supplement to your diet, keep it simple. Remember: consistency matters more than complexity. You may need to start with a lower, more consistent dose rather than jumping in with a more complex practice like loading.
And always stay in tune with how you feel. You know your body best. If something doesn’t feel right, don’t hesitate to contact your healthcare provider for advice.
Final Takeaway
Creatine is a well-researched, highly effective nutritional supplement that can enhance your fitness journey. Given the concerns and misinformation about creatine, it’s important to remember that following dosage and intake guidelines is crucial to staying safe.
Product quality and information are also key when finding the creatine that fits your needs. Great quality means great results, especially when it comes to creatine. So find the creatine that works best for you! Check out our creatine collection to get started.
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help in any way we can!
Frequently Asked Questions
What is creatine?
Creatine is an amino acid compound found in our bodies and food that helps to generate energy for our muscles and brain. It can also be taken as a supplement to help enhance strength, energy, power, and cognitive abilities.
Is creatine safe?
A: Backed by decades of research, creatine is considered safe and effective for enhancing athletic performance.
Should I take creatine?
Deciding to take creatine is a personal choice that should align with your ultimate fitness goals. If the benefits fit with your fitness journey, it might be worth looking into.
References:
(1) “Creatine.” Mayo Clinic, Mayo Clinic Staff, 9 Feb. 2021.
(2) “Adenosine Triphosphate.” Encyclopædia Britannica, 2018.
(3) Riesberg, L. A., et al. “Beyond Muscles: The Untapped Potential of Creatine.” International Immunopharmacology, vol. 37, 2016, pp. 31–42.
(4) Betts, J. G., et al. “Muscle Fiber Contraction and Relaxation.” Anatomy and Physiology, OpenStax, 2022.
(5) Hall, M., and T. H. Trojian. “Creatine Supplementation.” Current Sports Medicine Reports, vol. 12, no. 4, 2013, pp. 240–244.
(6) Volek, J. S., and E. S. Rawson. “Scientific Basis and Practical Aspects of Creatine Supplementation for Athletes.” Nutrition, vol. 20, no. 7–8, 2004, pp. 609–614.
(7) Brudnak, M. A. “Creatine: Are the Benefits Worth the Risk?” Toxicology Letters, vol. 150, no. 1, 2004, pp. 123–130.
(8) Tam, R., L. Mitchell, and A. Forsyth. “Does Creatine Supplementation Enhance Performance in Active Females? A Systematic Review.” Nutrients, vol. 17, no. 2, 2025, pp. 238–238.
(9) Kim, H. J., et al. “Studies on the Safety of Creatine Supplementation.” Amino Acids, vol. 40, no. 5, 2011, pp. 1409–1418.
(10) Antonio, J., et al. “Common Questions and Misconceptions about Creatine Supplementation: What Does the Scientific Evidence Really Show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021.
(11) Ostojic, S. M., and Z. Ahmetovic. “Gastrointestinal Distress after Creatine Supplementation in Athletes: Are Side Effects Dose Dependent?” Research in Sports Medicine, vol. 16, no. 1, 2008, pp. 15–22.
(12) Delpino, F. M., et al. “The 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.” Nutrition, vol. 103, 2022, article 111791.
(13) Ellery, S. J., D. W. Walker, and H. Dickinson. “Creatine for Women: A Review of the Relationship between Creatine and the Reproductive Cycle and Female-Specific Benefits of Creatine Therapy.” Amino Acids, vol. 48, no. 8, 2016, pp. 1807–1817.
(14) Smith-Ryan, A. E., et al. “Creatine in Women’s Health: Bridging the Gap from Menstruation through Pregnancy to Menopause.” Journal of the International Society of Sports Nutrition, vol. 22, no. 1, 2025.
(15) Smith-Ryan, A. E., H. E. Cabre, J. M. Eckerson, and D. G. Candow. “Creatine Supplementation in Women’s Health: A Lifespan Perspective.” Nutrients, vol. 13, no. 3, 2021, article 877.
(16) Wax, B., et al. “Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.” Nutrients, vol. 13, no. 6, 2021, article 1915.
(17) “Phosphorylation.” The IUPAC Compendium of Chemical Terminology, 2014.
(18) Lak, M., et al. “Does Creatine Cause Hair Loss? A 12-Week Randomized Controlled Trial.” Journal of the International Society of Sports Nutrition, vol. 22, suppl. 1, 2025.
