Short answer: creatine monohydrate is the most studied sports supplement. For most healthy adults, 3 to 5 g a day, taken every day at any time, slowly fills the muscles' creatine stores over three to four weeks. A loading phase is optional. Expect a small gain in strength and training volume and about 1 to 2 kg of water in the muscles in the first weeks. People with kidney disease should not take it without a doctor's advice.
What creatine does
Muscles use a stored compound called phosphocreatine to recharge energy during short, hard efforts: a heavy set, a sprint, a jump. The body makes some creatine, and meat and fish supply more. Vegetarians usually have lower stores, which is why many notice a bigger difference when they start. Creatine supplements top up these stores so you can do a little more work per set over time.
Creatine monohydrate vs other types
Creatine monohydrate is the form used in nearly all research. Other forms (HCl, ethyl ester, buffered) cost more and have not been shown to work better. "Micronised" means the powder is milled finer so it mixes more easily in water; the creatine is the same.
How much and when to take it
- Daily dose: 3 to 5 g. NewYou Creatine Monohydrate uses a 3 g scoop, so a 250 g pack lasts about 83 days.
- Timing: any time. Daily consistency matters more than before or after training.
- Loading (optional): about 20 g a day split into four doses for 5 to 7 days fills stores faster. Skipping it gives the same result after three to four weeks with fewer stomach complaints.
- Rest days: keep taking it.
- Mix with: water, juice, or your protein shake.
What to expect, week by week
- Weeks 1 to 2: weight may go up by about 1 to 2 kg. This is water inside the muscle, not fat.
- Weeks 3 to 4: stores are full. Many people notice an extra rep or two at the same weight.
- Months 2 onwards: the extra training volume adds up to better strength and muscle gain than training alone, if you train consistently and eat enough protein.
Is creatine safe?
In healthy adults, creatine monohydrate at recommended doses has a long safety record in research. Common complaints are stomach upset with large single doses and the early water weight. Creatine can raise a blood test marker called creatinine without any kidney problem, so tell your doctor you take it before a kidney function test. Anyone with kidney disease, diabetes on medication, or who is pregnant or under 18 should ask a doctor first. Drink enough water through the day.
Unflavoured or flavoured?
Unflavoured creatine disappears into a protein shake, juice or smoothie. If you take it in plain water and want it to taste of something, the blueberry version has the same 3 g dose. Many people pair it with whey protein after training.
Common questions
How much creatine should a beginner take?
3 to 5 g a day, every day. Loading is optional.
Does creatine cause hair loss?
One small study in 2009 reported a rise in a hormone linked to hair loss; it has not been repeated, and creatine has not been shown to cause hair loss.
Can women take creatine?
Yes. Women see similar benefits for strength and training. The same 3 to 5 g dose applies.
Should I stop creatine after some months?
Cycling is not necessary for healthy adults. If you stop, stores return to normal over a few weeks.
This article is general information, not medical advice. NewYou products are food supplements and are not intended to diagnose, treat, cure or prevent any disease.
