Creatine gets talked about like it’s either a miracle powder or something dodgy that’s bad for your kidneys. Neither is really right.
It’s one of the most researched supplements there is, and the actual story is a lot less dramatic. Here’s what the research says, in plain English.
What Creatine Actually Does
Creatine is something your body already makes, and you get a bit from food like meat and fish. Your muscles use it as a quick energy source for short, hard efforts: lifting something heavy, a sprint, the last few reps of a set. Taking it as a supplement tops up those stores, which is why it helps most with the type of training that involves short bursts of effort.
Is It Safe?
This is the question I get asked most. The International Society of Sports Nutrition, after reviewing more than 200 studies, concluded there’s no compelling evidence that creatine monohydrate has detrimental effects in healthy people, even at high doses of up to 30 grams a day for five years. On kidneys specifically, they found no compelling evidence that it harms kidney function in healthy people, or in clinical groups that have been studied.
That doesn’t mean it’s right for everyone. If you have a kidney condition or you take regular medication, talk to your GP before you start. And this is general information, not medical advice.
Does It Work?
The research on creatine is some of the most consistent in sports nutrition. It’s been shown to help with high-intensity exercise capacity and lean body mass during training.
The key phrase there is “during training”. Creatine isn’t a shortcut. It does nothing on its own. It works alongside resistance training, and without the training the benefit is minimal.
Why It May Matter Even More for Women
Most of the research on creatine was done in men, but the studies in women point the same way, and there are good reasons it may do a lot for women in particular.
Women generally start with lower creatine stores. Reviews report them as roughly 70 to 80 percent lower than men’s, partly because of smaller muscle mass and partly because women tend to eat less of the foods creatine comes from, like red meat. If you’re vegetarian or vegan, your stores are lower again. When you’re starting from a lower baseline, topping up can make a bigger difference.
In women who haven’t been through menopause, the research shows creatine can improve strength and exercise performance. After menopause, when muscle and bone are harder to hold onto, studies of women who combined creatine with resistance training found more lean muscle and strength than training alone, and favourable effects on bone. Early research also suggests possible benefits for mood and thinking, though that area is still emerging.
And the thing people worry about most, getting “bulky” or puffy, isn’t what the research shows. When it’s taken at normal doses, creatine rarely causes bloating, and it won’t make you bulky.
One honest caveat: the research in women is still a much smaller body of work than in men, and there’s more to learn, for example about how it interacts with the menstrual cycle. So it’s promising, not proven for everything.
What About If You’re Over 40 or 50?
This is where it gets interesting for most of the people I train. Research on older adults suggests that combining creatine with resistance training adds a bit more lean muscle than training alone, in the order of about 1.4 kg over the course of studies lasting up to two years, along with some extra strength and better performance on everyday movements.
It’s not magic, and it won’t replace the training. But if you’re already lifting and you want an edge, it’s one of the few supplements with real evidence behind it.
How People Usually Take It
Plain creatine monohydrate is the most researched form, and it’s usually the cheapest. The common approach is 3 to 5 grams a day, every day, mixed into water or a shake. It doesn’t matter much what time of day you take it. What matters is that you’re consistent.
Some people do a loading phase, around 0.3 grams per kilogram of bodyweight a day for five to seven days, to fill the stores faster. It’s optional. Taking 3 to 5 grams a day without loading gets you to the same place in about three to four weeks.
And the Rest of the Supplement Shelf?
Creatine is the exception, not the rule. Most of what’s on the shelf has far less evidence behind it than the marketing suggests. The basics, enough protein, decent food, sleep, and consistent training, will do more for you than any tub or capsule.
A Note From The Fitness Space
I’ve been using creatine for almost 20 years. I follow the recommended dosage and I’ve never had any problems with it. I get my kidneys and all my tests done every year, and there have been no issues. I do feel a difference in my lifting and my focus.
I highly recommend it, especially for women. I get asked about it at least once or twice a month: should I be taking creatine, and how much? I always ask clients to do their own research, but I tend to find that the ones who start taking it get better results.
Not Sure What You Actually Need?
If you’re not sure what’s worth your money and what isn’t, you don’t have to figure it out alone. Connect with me today and let’s work out what makes sense for you.