Step 1
You take 5g daily
One teaspoon of creatine monohydrate, mixed into any drink, any time of day.
Pro tip1 / 4
Mix it into your coffee
What the experts found
What 108 expert sources agree on
Creatine monohydrate at 3–5 g/day is safe, well-tolerated, and reliably augments muscle mass and strength when paired with resistance training, with emerging cognitive and mood benefits.
Where they disagree
Sources disagree on peripheral issues — whether creatine meaningfully affects DHT/hair loss in susceptible men and whether bone-density benefits are real or null.
Sources
The Infoluenced Index weighed 49 expert sources to score this article.
5 combined studies4 individual studies30 qualified experts10 manufacturer
Edited by Luke WelchHow we weigh sources →
01What
The Overview
You've probably heard creatine called a 'bro supplement' — something teenage boys stir into shaker bottles. That framing is two decades out of date. According to Dr Christy Ringer and the meta-analysis evidence she cites, creatine is now one of the most-studied compounds in sports nutrition, with over 1,000 trials backing its safety and effectiveness across age groups and sexes.
Here's what's changed: researchers have found that women — particularly those navigating perimenopause and menopause — may respond more dramatically to creatine than men. That's because women naturally store roughly 70-80% less creatine than men and tend to eat less of it through food. Adding 3-5g daily can support lean muscle, brain energy, and bone health during a life stage when all three are under pressure.
And the protocol is genuinely simple: one scoop, mixed into water or coffee, any time of day. No loading week, no cycling, no fancy form. The boring answer is the right one.
02Why
The Evidence
The consensus
Independent researchers agree: 3-5g of monohydrate daily, no loading required.
03When & Where
Your Routine
When
Day 1
30 seconds
What happens
Take your first 5g scoop mixed into water or coffee
When
Week 1
7 days
What happens
Build the daily habit; you may notice 1-2 lbs of water weight (this is good — it's muscle hydration)
When
Weeks 3-4
ongoing
What happens
Muscle stores reach saturation; expect 1-2 extra reps per set in the gym
When
Weeks 6-8
ongoing
What happens
Measurable strength gains of 5-15% on key lifts when paired with training
When
Month 3+
ongoing
What happens
Lean mass increases become visible; cognitive benefits more apparent under stress
04How
Take Action
Buy third-party-tested monohydrate
~20s
Choose a creatine monohydrate powder certified by NSF Certified for Sport or Informed Sport, ideally unflavoured and unblended.
Common mistake — Buying expensive 'advanced' forms like HCl or ethyl ester that have no proven advantage
Pro tip — 1kg bags work out to under 25p per serving — cheapest reliable option
Mix one 5g scoop daily
~18s
Stir 3-5g into water, coffee, or a smoothie — timing during the day doesn't materially change results.
Common mistake — Skipping rest days, which lets muscle stores slowly drop
Anchor it to an existing habit
~15s
Pair the dose with your morning coffee, post-workout shake, or another daily routine you already do reliably.
Pro tip — Habit anchoring beats willpower — pick the moment you're least likely to forget
Drink extra water
~12s
Add one or two glasses of water to your usual intake — creatine pulls water into muscle cells.
Pair with resistance training
~18s
Lift weights, do bodyweight work, or use bands 2-3 times per week — this is where creatine produces its biggest payoffs.
Common mistake — Taking creatine without any resistance training and expecting muscle gains
Wait 4-6 weeks to judge
~15s
Saturation is gradual — give the protocol a month or more before deciding it works for you.
Pro tip — Track key lifts and reps rather than the scale — water weight in week one is normal and desirable
Mention it to your GP
~12s
Let your doctor know you take creatine before any blood test — it can elevate creatinine readings without indicating kidney problems.
Unflavoured creatine monohydrate powder (NSF or Informed Sport certified)
$Cheapest, best-evidenced, and easiest to verify for quality. One 1kg bag lasts most of a year at 5g/day.
Micronized creatine monohydrate
$$Same compound with finer particles — dissolves more easily and may be gentler on sensitive stomachs.
Quick answers
Your questions, answered
- How much creatine should you take per day?
- 3-5g of creatine monohydrate daily is the standard maintenance dose backed by independent research. There's no need for a loading phase — consistent daily use saturates muscle stores in 3-4 weeks.
- Do you need a creatine loading phase?
- No. Loading (20g daily for 5-7 days) gets muscle stores saturated faster but causes stomach upset in many people and offers no long-term advantage over taking 3-5g daily for 3-4 weeks.
- Is creatine safe for women over 40?
- Yes. Research suggests women over 40 may actually see proportionally larger benefits because they start with lower baseline creatine stores. A 14-week study in peri- and postmenopausal women showed significant strength gains when combined with twice-weekly resistance training.
- When is the best time to take creatine?
- Any time of day works — daily consistency matters more than timing. Many people anchor it to morning coffee, a smoothie, or a post-workout shake.
- Does creatine cause weight gain?
- You may gain 1-3 lbs of water weight in the first week or two. This is intracellular water — water inside muscle cells — not fat. It supports muscle function and is generally considered desirable.
- Does creatine cause hair loss?
- Current independent research does not support a direct link between creatine and hair loss. The concern stems from a single 2009 study showing increased DHT in rugby players — subsequent research has not found that creatine accelerates hair loss.
- Should you take creatine on rest days?
- Yes. Creatine works by keeping muscle stores saturated, so daily intake — including rest days — is recommended to maintain levels.
- What's the best form of creatine to buy?
- Creatine monohydrate. It's the most-studied form, the cheapest, and has the strongest evidence base. Look for third-party testing (NSF Certified for Sport or Informed Sport) and avoid expensive variants like HCl or ethyl ester.