Elyqentra

Creatine Monohydrate: Benefits, Dosage and Safety

Creatine monohydrate is the most researched supplement in sports nutrition, and one of the few with consistent evidence that it improves strength training results.

What creatine does

Creatine is stored in muscle as phosphocreatine, which helps regenerate ATP, the energy source for short, intense efforts. Supplementing raises muscle creatine stores, which typically lets you do a little more work in each set. Over weeks and months that extra work adds up to more strength and muscle.

How much to take

The standard dose is 3-5 g of creatine monohydrate per day. Timing does not matter much; take it whenever you will remember it, with a meal if it upsets your stomach.

A loading phase of about 20 g per day, split into four doses, for 5-7 days saturates muscles faster. It is optional: a daily 3-5 g dose reaches the same level within about a month.

Which form to buy

Plain creatine monohydrate is the form used in most research and is also the cheapest. Newer forms have not been shown to work better. Look for products tested by an independent third party.

Weight gain and water

Most people gain around 1-2 kg in the first weeks. This is water stored inside the muscle, not fat. It is worth knowing if you are tracking bodyweight during a cut.

Is creatine safe?

In healthy people, long-term use at recommended doses has a strong safety record in research. Claims that it causes kidney damage, hair loss or dehydration are not supported by good evidence in healthy users. People with kidney disease, and anyone who is pregnant or taking medication, should check with a doctor first.

Who benefits most

Anyone doing strength or high-intensity training. Vegetarians and vegans often see larger effects because their diets contain little creatine.

Frequently asked questions

Do I need to cycle creatine?

No. Research does not show a benefit from cycling on and off.

Should I take creatine on rest days?

Yes. Taking it daily keeps muscle stores full.

Sources

  1. Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition.
  2. Antonio J et al. (2021). Common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition.

Last updated 2026-10-22. Written for Elyqentra following our editorial policy. This article is general information, not medical advice.

Put it into practice

Get your calorie and macro targets with the calorie calculator, look up foods in the nutrition table, or start a plan in the workout tracker.

Keep reading