Quick Summary: Is Creatine Good or Bad for You?
Creatine is one of the most researched and effective supplements that exists. It can help support muscle growth, strength, and performance. It’s not a steroid and has been shown to be safe for use in healthy individuals when used as directed.
The body produces creatine, but not in the full amount it can effectively utilize. This is why many people turn to creatine supplementation.
Supplementation can help support performance, recovery, and cognitive function. Most potential side effects are minor. Mild side effects like GI upset can be avoided with proper hydration.
Creatine is a pretty hot topic nowadays. It’s one of the most popular supplements out there. I’ve personally been taking it for over 13 years and love it.
If you’ve ever wondered whether creatine is safe or just hype, you’re not alone. Creatine has been extensively studied and has been shown to be safe for use in healthy individuals when used as directed.
Creatine can help support strength, muscle growth, and even cognitive functioning. In my opinion, it’s a no-brainer to use it daily.
Don’t worry, I’ll explain everything you need to know about creatine and how to use it the right way.
In This Article:
- What Is Creatine?
- What Does Creatine Do in the Body?
- Benefits of Creatine
- Different Types of Creatine
- Is Creatine Safe? Side Effects to Know
- How to Take Creatine for Best Results
- Frequently Asked Questions About Creatine
What Is Creatine?
Creatine is a naturally occurring compound made from amino acids and stored primarily in the muscles and brain.
Its main role is energy production. Creatine can help supply energy during movement, intense exercise, cognitive effort, and recovery. Any time you’re training hard or demanding a lot from your brain, creatine is used.
The body can produce creatine on its own using the protein we eat. We can also get small amounts of creatine from foods like red meat and seafood.
However, relying on diet and natural production alone makes it difficult to fully meet the body’s needs.
While the body does synthesize creatine, it only produces enough to support basic physiological function. Our muscles and brain are capable of storing significantly more creatine than we naturally produce.
Research shows that the body produces only about half of the creatine it uses each day (2).
...and that's where supplementation comes in.
Supplementing with creatine helps increase and saturate creatine stores in the muscles and brain. Higher creatine storage means more readily available energy when it’s needed most. This can help support performance, recovery, and overall output.
It’s also important to address a common misconception. Creatine is not a steroid, and it is permitted in most competitive sports. In fact, it is one of the most extensively researched supplements available. There are over 1,300 published studies supporting its safety and effectiveness (2).
There are also several different forms of creatine on the market, which we’ll discuss shortly.
First, it’s important to understand exactly how creatine works inside the body.
What Does Creatine Do in the Body?
Your body turns all creatine into a form called phosphocreatine (creatine phosphate). This is the form we store inside our muscles and brain.
How it works is pretty cool!
When we lift weights or do high-intensity exercise, our muscles use ATP (adenosine triphosphate) for energy. Our brains use ATP for energy as well.
But ATP runs out fast … usually within seconds during high-intensity training. That’s where creatine comes in.
Creatine can help recycle and restore ATP quickly. This gives your muscles more energy to keep pushing hard.
This can lead to:
- More reps or sets before fatigue
- Better power output during lifts or sprints
- Faster recovery between sets
Over time, that extra push can help support muscle growth and strength. Plus, who doesn’t want a little extra brain power?
Benefits of Creatine
| Benefit | How It Helps You |
|---|---|
| Improved Strength & Power | Increases muscle energy and output during training (3) |
| Faster Muscle Growth | Helps you lift heavier and recover faster between sets (4) |
| Better Athletic Performance | Boosts short-term, high-intensity exercise capacity (like sprinting, rowing, or lifting) (4) |
| Supports Cognitive Function | May help support memory, focus, and cognitive function (5) |
| Healthy Aging Support | Creatine can help support muscle and strength as you get older (6) |
Even though creatine is often used by athletes, it can have benefits for everyone. Everyone, from beginners in the gym to older adults looking to preserve muscle and strength.
Different Types of Creatine
There are several different forms of creatine in supplements nowadays. It can get confusing to know which type is the best type for you.
I get it. I used to wonder which one I should use, too. Once you dive into the research, though, the answer becomes pretty clear.
Creatine monohydrate was the first form of creatine ever studied. It also happens to be the most studied and most effective form of creatine there is (1).
While other forms of creatine can provide a lot of the same benefits, they aren’t better. Creatine monohydrate is also the cheapest form on the market.
So, for me, along with many other sports nutrition professionals, it’s the obvious choice. If you’re going to take creatine, go for a creatine monohydrate powder.
To take it a step further, I recommend getting a micronized creatine monohydrate. In my experience, they dissolve better than ones that haven’t been micronized.
| Type of Creatine | Description | Notes |
|---|---|---|
| Creatine Monohydrate | Most studied, effective, and affordable form | Micronized versions dissolve easily |
| Creatine HCL | More soluble, but not proven to be more effective | Often more expensive |
| Buffered Creatine | Marketed for less stomach upset | No clear advantage over monohydrate |
| Other Forms (e.g., creatine citrate, ethyl ester, etc.) |
Generally not considered to be superior to monohydrate |
Creatine Side Effects and Safety
There’s a lot of misinformation out there about creatine. Over the years, many have thrown around accusations that creatine causes kidney damage. It's simply not true.
Available research in healthy individuals has not demonstrated negative effects on kidney function when creatine is used as directed (7). In fact, many studies show it’s safe for healthy people to take (8).
However, like any supplement, it can cause mild side effects for some people.
Possible Side Effects
- Mild stomach cramps or diarrhea (if you take too much at once)
- Water retention (temporary muscle fullness)
- Slight weight gain from increased muscle hydration
- Muscle cramps if you’re dehydrated
These side effects are usually minor and can be avoided by:
- Taking creatine as directed (5 gram doses)
- Drinking plenty of water (aim for a gallon a day)
- Avoiding loading phases
How to Take Creatine for Best Results
Creatine works best when taken daily, not just on workout days. Consistency is the key here.
Dosage: 5 grams per day is the most common and effective amount for most people.
Timing: Can be taken any time of day; before or after workouts is common for convenience.
With Food: Taking creatine with protein and carbohydrates may help support absorption.
Consistency: Take creatine daily, not just on workout days, for best results.
Loading Phase: Optional. A loading phase (5g, 4x/day for 5 days) saturates muscles faster, but it is not necessary.
Many pre-workout supplements also contain creatine, offering flexibility in how you include it in your routine.
Frequently Asked Questions About Creatine
Q: Is Creatine a Steroid?
No, it is not even close to a steroid. Creatine is made from amino acids and is found naturally in foods like beef. It’s legal and has been shown to be safe for use by healthy individuals when taken as directed.
Q: Can Women Take Creatine?
Absolutely! Creatine can help support lean muscle growth, strength, and recovery in women. It’s not "just for men," but for anyone looking to get those same benefits.
Q: Do I Need to “Cycle Off” Creatine?
No. Studies show creatine remains effective and safe when taken continuously over time (9). There is no benefit to cycling off creatine.
Q: Does Creatine Make You Bloated?
Not really. Creatine draws water into your muscles, not under your skin. It can help make your muscles look fuller, not your physique look bloated.
Q: When Should I Start Taking Creatine?
You can take creatine at any time that's most convenient for you. Whether you’re new to training or not, creatine can help support your workouts. It can also help support cognitive function, no matter your age.
Q: Can Creatine Cause Kidney Damage?
Available research in healthy individuals has not demonstrated negative effects on kidney function when creatine is used as directed. Those with pre-existing kidney conditions should consult a doctor.
Q: What Is the Best Type of Creatine?
Creatine monohydrate is the most studied, effective, and affordable form.
The Bottom Line
So, is creatine good or bad for you?
Creatine can be a great way to support your fitness goals. It’s also one of the most effective and well-researched supplements out there.
It can help support performance in many ways:
- Muscle recovery
- Muscle growth
- Strength & explosiveness
Take it from someone who’s been using creatine for over 10 years. It has worked so well for me that it's always been a staple in my supplement arsenal.
...and if you're looking for an excellent creatine to try, we have quite a few options for you at 1st Phorm!
Personally, I use our Micronized Creatine Monohydrate. It mixes well, is virtually tasteless, and is a great bang for your buck.
If you prefer to take it pre-workout, we do have some great options with a full 5g serving of creatine in them:
Project-1 Pro: a high-stimulant, performance-focused pre-workout
Project-1: a moderate-stimulant, performance-focused pre-workout
Endura-Formance: a non-stimulant, performance-focused pre-workout
No matter what creatine you go with, just make sure you take it daily. Remember, the key to seeing these benefits comes with consistent use.
Now, if you have any questions or need any help, 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!
References:
(1) Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6.
(2) Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447.
(3) Wu SH, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255.
(4) Wax B, et al. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915.
(5) Xu C, et al. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972.
(6) Candow DG, et al. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019;8(4):488.
(7) de Souza E Silva A, et al. Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. J Ren Nutr. 2019;29(6):480-489.
(8) Longobardi I, et al. Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review. Nutrients. 2023;15(6):1466.
(9) Kreider RB, et al. Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem. 2003;244(1-2):95-104.
