Creatine — The Ultimate Evidence-Based Guide

Creatine monohydrate is the most studied sports supplement in history, with over 500 peer-reviewed studies. Yet myths persist. Here is what the science actually says.

What Does Creatine Do?

Creatine increases phosphocreatine stores in your muscles, which helps regenerate ATP — your muscles primary energy source during explosive movements. This means more reps, more power, and faster recovery between sets.

How to Take It

Take 3-5 grams of creatine monohydrate daily. Timing does not matter — consistency is key. No loading phase is necessary; it takes 3-4 weeks to saturate muscles at 5g/day. Mix it with water, juice, or add to your protein shake.

Does Creatine Cause Hair Loss?

This myth comes from one small study in 2009 that showed increased DHT levels. No subsequent study has confirmed this link. Major reviews have found no evidence that creatine causes hair loss.

Is Creatine Safe?

Extensive research confirms creatine is safe for healthy individuals. It does not harm kidneys, does not cause dehydration, and is safe for long-term use. It is even studied for brain health and cognitive function.

Bottom line: if you train hard, creatine is the single most effective supplement you can take.