Creatine FAQ: Your Questions Answered

Detailed Answers

Below you'll find more in-depth explanations for each question. For a comprehensive overview, see our complete creatine guide.

What is creatine and how does it work?

Creatine is a compound made from three amino acids: glycine, arginine, and methionine. Your body produces about 1-2 grams per day, and you get additional creatine from eating meat and fish.

In your muscles, creatine is stored as phosphocreatine. During high-intensity exercise, phosphocreatine donates a phosphate group to regenerate ATP — your muscles' immediate energy source. By supplementing with creatine, you increase these phosphocreatine stores by 20-40%, giving you more available energy for explosive movements.

Is creatine really safe? What does the research say?

The International Society of Sports Nutrition (ISSN) has issued position stands confirming that creatine monohydrate is safe and effective. Studies lasting up to 5 years have found no adverse effects on kidney function, liver function, or any other health markers in healthy individuals.

Creatine is one of the few supplements that virtually every sports nutrition authority recommends.

How should I dose creatine?

Standard approach: Take 3-5 grams daily. You'll reach full muscle saturation in about 3-4 weeks.

Loading approach (optional): Take 20 grams per day, split into four 5-gram doses, for 5-7 days. Then switch to 3-5 grams daily. This saturates your muscles faster but can cause temporary GI discomfort in some people.

Both approaches lead to the same result — loading just gets you there faster.

Does timing matter?

Not significantly. Consistency matters far more than timing. That said, some research suggests taking creatine close to your workout (either before or after) with a meal containing carbs and protein may marginally improve absorption.

The bottom line: take it whenever you'll remember to take it every day.

Creatine and hair loss — what's the truth?

This concern comes from a single 2009 study on rugby players that found increased levels of DHT (dihydrotestosterone) after creatine loading. DHT is associated with hair loss in genetically predisposed individuals.

However, no other study has replicated this finding, and no study has directly measured hair loss from creatine. The scientific consensus is that the evidence is insufficient to conclude that creatine causes hair loss.

Can vegetarians and vegans take creatine?

Not only can they — they often benefit the most. Since vegetarians and vegans don't get dietary creatine from meat, their baseline muscle creatine stores are typically lower. Research consistently shows that vegetarians experience larger increases in muscle creatine levels and greater performance improvements from supplementation compared to meat-eaters.

What about creatine for older adults?

Research supports creatine supplementation for older adults. It may help preserve muscle mass, improve strength, and potentially support cognitive function — all increasingly important with age. Combined with resistance training, creatine can significantly improve quality of life in older populations.

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