Creatine monohydrate is the most studied sports supplement there is, and one of the simplest. This guide covers the questions people search for most: how much to take, whether you need a loading phase, when to take it, and what is true about water retention and hair loss. Try the Creatine Lab along the way and see how consistency pays off.
What is creatine?
Creatine is a natural compound. Your body makes some of it every day, and you also get it from meat and fish. Most of it is stored in your muscles, where it helps supply quick energy for short, hard efforts such as a sprint or a heavy set.
That is also what the authorised EU claim says: creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
How much creatine do you need?
The amount used in most studies, and the one recommended by the International Society of Sports Nutrition, is 3–5 g of creatine monohydrate a day. There is no need to calculate it by body weight for everyday use.
- Our powder: one 5 g scoop a day. A 500 g jar gives 100 servings.
- Our gummies: two gummies a day give 3 g. A pack of 60 lasts 30 days.
Do not exceed the recommended daily dose on the label. Drag the day slider below and watch what consistent use does.
When are your muscles “topped up”?
Illustrative model based on studies using 3–5 g a day: stores fill up over about 3–4 weeks of daily use. Not for children, pregnant or breastfeeding women.
Do you need a loading phase?
A "loading phase" means taking a much larger amount for about a week to fill your muscle stores faster. Studies show that 3–5 g a day reaches the same full stores, only more slowly: after about 3–4 weeks instead of one. Loading is optional, it can upset some stomachs, and it is above the daily dose on our label. Our advice: skip it and simply be consistent.
When should you take it?
Whenever you will remember. Because creatine works by keeping your stores full, taking it every day matters much more than the exact time. Many people take it with breakfast or mix it into their post-workout shake. Take it on rest days too.
Powder or gummies?
Both contain creatine monohydrate. The difference is the dose per day, the cost and how you prefer to take it.
Creatine powder
Micronized and unflavored: one scoop disappears into water, juice or your shake. The lowest cost per day.
Creatine gummies
Two blueberry gummies a day, sugar-free. Nothing to mix, easy to keep in a bag or a desk drawer.
Our Creatine Monohydrate is micronized and unflavored: one ingredient, nothing else.
Myth or fact?
Creatine has collected a lot of rumours. Tap each card to see what the research says.
Powder or gummies: which suits you?
Three quick questions to find the form you will actually stick with.
Do you mind mixing a powder?
What matters more to you?
Where do you take your supplements?
Creatine powder suits you
One unflavored scoop a day, mixed into whatever you drink. It is the simplest and cheapest way to stay consistent: one jar lasts 100 days.
Creatine gummies suit you
Two blueberry gummies a day and you are done, no shaker needed. They cost more per day, but the best creatine is the one you actually take every day.
Who is it for, and who should skip it?
Creatine is a food supplement for healthy adults, especially those who do resistance training or sports with short, intense efforts. It is not intended for children, or for pregnant or breastfeeding women. If you have a medical condition or take medication, ask your doctor before using it.
The bottom line
Creatine is simple: 3–5 g every day, at any time that suits you, with no need to load or cycle. Pick the form you will keep taking, and let consistency do the work.
Frequently asked questions
Should I take creatine on rest days?
Can I mix creatine with coffee?
How long until I notice a difference?
Do I need to drink more water?
Can women take creatine?
How should I store it?
Ready when you are
Use the Protein Lab above to see how much you need and how long a jar lasts you.
Sources
- Kreider R.B. et al. (2017): ISSN position stand, safety and efficacy of creatine
- Antonio J. et al. (2021): Common questions and misconceptions about creatine
- Hultman E. et al. (1996): Muscle creatine loading in men
- Commission Regulation (EU) No 432/2012: authorised health claims
We only use the health claims authorised in the EU. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
