If you’re into fitness, you’ve probably considered taking creatine. The supplement—which is all over social media—can help you build strength. But what even is it?
“Creatine is basically a battery booster for your body and muscles,” says Jim White, ACSM-EP, CPT, RDN, exercise physiologist and registered dietitian. The human body makes creatine, but supplementing with the compound may let you lift heavier, sprint faster, move more explosively, and recover faster, he adds.
Meet the experts: Jim White, ACSM-EP, CPT, RDN, is an exercise physiologist, a registered dietitian, and the owner of Jim White Fitness & Nutrition Studios. Dominic Kuza is an exercise physiologist, certified nutrition specialist, and the head of product innovation and advanced clinical education at RAW Nutrition. Jenna Stangland, MS, RD, CDDS, is a registered and board-certified sports dietician, the director of nutrition for the Minnesota Timberwolves, and the co-founder of A4 Health.
Chances are, you’re probably intrigued by—and maybe even want to try—this science-backed supplement. But there are right (and wrong) ways to take it. Here’s the scoop on all things creatine supplementation, including how much to take, how to consume it, and potential side effects, according to experts.
How Much Creatine to Take
Creatine supplementation can benefit people whose fitness routine includes short bursts of intense activity, like sprinting or jumping, according to 2021 research in Nutrients. But it can also help those who regularly strength train. In a 2017 study in the open-access journal of Sports Medicine, those who supplemented with creatine experienced a bigger increase in lean tissue mass, chest press strength, and leg press strength than the placebo group.
If you fall into either camp, aim to take 5 grams of creatine daily. According to exercise physiologist and certified nutrition specialist Dominic Kuza, this dosage can lead to noticeable strength improvements in as little as three to four weeks.
The Best Ways to Add Creatine to Your Diet
Purchase pure creatine monohydrate.
To reap the aforementioned creatine perks, Stangland suggests buying creatine monohydrate (rather than creatine Hydrochloride or creatine citrate, for example). “Creatine monohydrate is the best, most researched form of creatine,” she explains. While there are creatine supps with added flavors and sugar on the market, it’s also “best to keep it simple with creatine and go with pure creatine monohydrate unflavored, no other ingredients,” she says.
You’ll also want to purchase creatine from a brand that does third-party testing through the National Sanitation Foundation (NSF) or United States Pharmacopeia (USP), for instance. This practice ensures the ingredients are actually in the supplement and that nothing else accidentally ends up in the mix, like trace metals.
Take it every day, but experiment with timing.
Consistency is king when it comes to creatine. “To experience the benefits, you need to take it daily,” says Stangland. Not doing so will result in lower levels of the magic compound in your muscles, so you won’t reap the same health and fitness benefits, she explains.
And there’s no best time to take creatine: “Research is inconclusive as to whether it’s better to take it before or after you exercise, so whichever time you make a drink is best,” Stangland says. If you only remember to take it after your workout or at night before bed, that’s perfectly fine—you’ll still reap the benefits.
Take your daily beverages to the next level.
- Creatine shot: Wellness shots don’t start and end with apple cider vinegar and wheatgrass. “If you want to consume creatine in a quick, efficient way, mix a scoop with two ounces of water and take it as a small shot,” says Stangland. Don’t forget to follow it up with a glass of water for maximal benefit, she says.
- Lemonade: When life gives you lemons, make (creatine) lemonade. Mix a single 5-gram scoop of unflavored creatine with freshly squeezed lemon juice, filtered water, and ice, says Stangland. You can also add honey for a sweeter taste.
- Workout shake: The next time you whip up a pre- or post-workout drink in your shaker bottle or blender, toss a scoop of creatine in, says Stangland.
Don’t forget to hydrate.
Drinking ample fluids when supplementing with creatine is essential to optimize absorption and reduce the risk of dehydration, says Stangland. So, if you’re not mixing your creatine into that much liquid—or a fluid that isn’t water—you’ll still want a glass of H2O nearby.
Don’t dry scoop.
PSA: The worst way to add creatine powder to your daily diet is to dry-scoop it into your mouth. “Dry scooping can cause choking and is more likely to result in a stomach ache since you’re consuming the creatine without any fluids,” says Stangland. Further, dry scooping can reduce absorption rates because, without enough liquid, creatine won’t dissolve properly in your system, which limits its effectiveness, says White. So, raw-dogging the supp may also make it less effective overall.
Try a gummy.
Not a fan of powders? There may not be a Flintstones-shaped option, but creatine gummy supplements do exist. Creatine gummies contain ingredients (i.e., sugar, flavoring, and pectin) that unflavored powders don't, which may not align with your other health goals and could upset your stomach, notes Stangland. But if this tasty form is the only way you'll take creatine consistently, it may be best for you.
Most creatine gummies come in five-gram servings, but check the label before you take them to make sure you’re not getting less (or more) than you intend.
Potential Side Effects of Creatine Supplementation
“Creatine is one of the most effective, researched, and safest supplements,” says White. So long as you take it in the suggested amounts, that is.
In other words, if you're a healthy individual, you’ll likely be fine taking a standard dose of five grams per day, Kuza adds. (But it’s always best to talk to a healthcare provider before beefing up your supplement stack.)
Still, side effects are possible—these are the most common ones:
1. Temporary bloating or weight gain
Don’t be surprised if you see a slight increase on the scale immediately after starting creatine—but it’s just water weight. “When you start supplementing, there will be a temporary increase in total body water,” says Stangland. Creatine is osmotically active, meaning it pulls water into your cells, she explains.
The vast majority of the cells this happens to are muscle cells—and that’s part of why creatine can make your muscles look fuller. But don’t worry: “The water weight gain doesn’t last,” Stangland says. The water in the rest of your cells will return to the normal range within a few days.
2. Muscle cramps
Once ingested, creatine makes water its BFF. Wherever creatine goes, it finds its bestie, links arms, and carries it with it—including into your muscle tissues.
Unfortunately, if you don’t have enough fluid in your system, this pairing can cause dehydration symptoms, such as muscle cramping. So, to avoid cramps, Stangland suggests drinking at least the recommended daily water intake of eight glasses when supplementing with creatine.
3. Gastrointestinal distress
An upset stomach is a possible side effect of creatine, but the lower your starting dose is, the lower the risk of tummy troubles. So, start with that five-gram dose and see how you feel.
All in all, creatine has proven time and again that it’s a great addition to support your fitness and health goals.