The short version
- Creatine monohydrate is among the most researched sports supplements.
- Reviews, including the ISSN position stand, report it is generally safe for healthy adults at commonly studied doses (often 3 to 5 g/day).
- Ask a clinician first if you have kidney disease, take medications, are pregnant, or are under 18.
Creatine is a compound your body makes and that is found in meat and fish. As a supplement, it can help with repeated short, hard efforts like lifting.
What research says
The International Society of Sports Nutrition’s 2017 position stand concluded that short- and long-term creatine monohydrate use appears safe and well tolerated in healthy people. The NIH Office of Dietary Supplements notes it may improve performance in high-intensity, intermittent activities and that it can cause water-related weight gain.
Practical notes
- Commonly studied doses are about 3 to 5 grams per day.
- Supplements are not FDA-approved before sale; choose products tested by a third party.
- Creatine is not required to build muscle. Training, protein and sleep matter more.
Do this today
Before buying any supplement, write down your current training, protein and sleep. Fix the biggest gap first.
Questions people ask
Does creatine damage kidneys?
Studies in healthy people have not shown kidney harm at typical doses. If you have kidney disease, talk to your clinician first.
Does creatine cause weight gain?
It can cause a small increase from water stored in muscle.
Do I need to load creatine?
Loading is optional. A steady daily dose reaches the same levels over a few weeks.
Sources
- Kreider RB, et al. ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr, 2017. Checked October 9, 2026.
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance (consumer fact sheet). Checked October 9, 2026.
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance (health professional fact sheet). Checked October 9, 2026.
Education only. Not medical or dietary advice. If you have a health condition, are pregnant or breastfeeding, take medication, or are under 18, check with your clinician or a registered dietitian before changing your diet or taking supplements.
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