Healthy resistance-trained adults: monohydrate 3–5 g/day for 8–12 weeks, or 20 g/day for 5–7 days then maintenance
Reviewed · Published
Creatine
Raises muscle phosphocreatine and supports ATP resynthesis during brief high-intensity exercise.
Established functions
- Raises muscle phosphocreatine and supports ATP resynthesis during brief high-intensity exercise.
Dietary sources
- beef
- tuna
Claims and evidence
Claims that Creatine alone prevents or treats disease, or invariably improves health without deficiency, are unsupported.
Japanese reference amounts
- Japanese adults (age and sex as specified): No Japanese DRI established
Amounts studied
- Healthy resistance-trained adults: monohydrate 3–5 g/day for 8–12 weeks, or 20 g/day for 5–7 days then maintenance
Tolerable upper limits
- No UL; seek advice beyond studied use or with kidney disease
Forms and bioavailability
Supplement forms: creatine monohydrate, micronized monohydrate
- Monohydrate is best studied; superiority of other forms is unproven.
Safety and interactions
Adverse effects
- water retention
- weight gain
- gastrointestinal symptoms
Medicine and nutrient interactions
- nephrotoxic medicines; caution with very high caffeine
Contraindications and cautions
- Kidney disease, pregnancy, lactation, or minors require professional advice.
Practical selection
- Compare Creatine amount per serving, form, allergens, and batch testing; prefer a single-ingredient product suited to the intended use.
Sources and review
- Creatine supplementation position standInternational Society of Sports Nutrition
Daiki Minaki (editorial and evidence review) ·
Frequently asked questions
How is Creatine different from its broader supplement category?
Raises muscle phosphocreatine and supports ATP resynthesis during brief high-intensity exercise. Compare its named form and amount rather than assuming every category product supplies it.
View detailsWhat safety detail matters specifically for Creatine?
nephrotoxic medicines; caution with very high caffeine Kidney disease, pregnancy, lactation, or minors require professional advice.
View details