Creatine

Creatine is a naturally occurring compound found in muscle cells, also produced by the body from amino acids and obtained through foods like red meat and fish. It works by increasing phosphocreatine stores in the muscles, which helps regenerate ATP - the body's primary energy source during high-intensity exercise. Supplementing with creatine allows you to train harder and recover faster. However, with recent research linking creatine to cognitive and other health benefits,  the benefits of creatine can be enjoyed by everyone.

Yes. While creatine has historically been associated with gym training, it has broader benefits beyond exercise performance. Research increasingly points to cognitive benefits - particularly under conditions of stress or sleep deprivation -  as well as supporting muscle maintenance in older adults and those with sedentary lifestyles. 

Yes. Creatine is equally effective for women and is safe for long-term use. Research shows women experience similar benefits to men and despite the misconception, creatine won't cause women to 'bulk up'.  Some research also suggests creatine may support cognitive function and hormonal health in women specifically. Check out our full guide on creatine for women. 

Timing matters less than consistency. The most important factor is taking it daily to maintain elevated muscle creatine stores.

Depending on how you take it, most people start noticing effects within 1-4 weeks of starting the supplement. However, this does depend on a number of individual factors. If you want to increase creatine’s efficacy and optimise your approach to see the best results, check out our full guide on how long does it take creatine to work?

Creatine draws water into muscle cells, which can cause a small increase in body weight. This is intracellular water retention within the muscles themselves, not subcutaneous bloating beneath the skin. Most people don't experience visible bloating.

Yes. Creatine is one of the most extensively studied supplements available and has a well-established safety profile. Long-term daily use at standard doses of 3–5g has not been shown to cause adverse effects in healthy individuals. It does not need to be cycled. As with any supplement, those with pre-existing medical conditions should consult a healthcare professional before use.

No, not in healthy individuals. This is one of the most persistent myths surrounding creatine. Extensive research over several decades has found no evidence that creatine supplementation damages kidney function in people without pre-existing kidney conditions. Creatine does increase creatinine levels in the blood - a standard marker of kidney function - which can appear concerning on tests, but this is a normal metabolic by-product, not a sign of damage.