Creatine
Creatine is one of the most studied supplements for supporting short, high-intensity exercise performance.
What it is
A compound the body makes and that's found in meat and fish; creatine monohydrate is the common supplement form.
Role in the body
Involved in rapidly regenerating muscle energy (ATP).
Why people consider it
Considered by people doing strength training or repeated high-intensity work.
Food sources
- Red meat
- Fish
Typical labeled usage
Labels commonly suggest ~3–5 g per day. Follow the directions.
Recommended amount
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.
When people take it
Any time of day; consistency matters more than timing.
Evidence summary
Creatine supports performance in short, high-intensity exercise
Established evidenceAmong the best-supported supplements in sports nutrition.
Who should exercise caution
Who should exercise caution
- Consult a physician if you have kidney disease
- Stay well hydrated
Potential medication interactions
- Few notable general interactions
Possible side effects
- Temporary water-weight gain
- Stomach discomfort
Products & brands
FAQs
Is creatine safe?
It's well studied and generally well tolerated in healthy adults. Consult a physician if you have kidney disease, and stay hydrated.
Related articles & packs
Monthly packs
References
- International Society of Sports Nutrition position stand: creatine supplementation — International Society of Sports Nutrition