- Creatine increases muscle phosphocreatine to regenerate ATP for strength, power and cognitive energy [1].
- Daily 3–5 g of pure creatine monohydrate is safe and effective for most healthy adults [1].
- Loading is optional; consistency matters most. Expect results in 3–4 weeks without loading [1],[2].
- Weight gain is usually increased muscle water and lean mass, not fat; it is a positive training signal [1],[3].
- Choose fully reacted, third-party tested monohydrate such as Creapure® or Creavitalis® for purity and reliability [1].
We analysed the most searched creatine questions and answered them here in one referenced hub. Use this page to understand what creatine does, how to take it, what to expect and how to choose a clean, trustworthy product. Where relevant we link to our Ingredient A–Z entry and to independent clinical research.
A Note from Ben, Founder of Love Life Supplements
I have used creatine for years for training and focus. The science is strong, but quality varies. That is why we only use Creapure® and Creavitalis® creatine monohydrate — fully reacted, vegan, UK manufactured under GMP and BRC standards, and third-party tested for purity.
Whether you lift three times a week or simply want better energy for daily life, creatine is a simple habit that works when taken consistently. Use this FAQ hub to get the facts and avoid the myths.
Quality and consistency are what deliver results. Keep it simple and stay the course.
Stay consistent,
Ben Law
Founder, Love Life Supplements
Creatine FAQs: Your Questions Answered
What does creatine do for the body?
Creatine increases phosphocreatine stores in muscle and brain. This fuels rapid ATP regeneration during effort, supporting strength, power, high-intensity work and cognitive energy. Over weeks it also supports lean mass and training volume [1],[3].
Is there a downside to taking creatine?
Creatine monohydrate has an excellent safety profile in healthy adults at 3–5 g daily. Some people experience mild stomach upset during loading or if taken on an empty stomach; splitting doses with food and hydrating usually resolves this [1].
Is it good to take creatine every day?
Yes. Daily intake maintains saturated stores in muscle and brain. Skipping days slows results. Most studies use consistent daily dosing rather than cycling [1],[2].
Why don't doctors recommend creatine?
Many clinicians focus on prescription treatments, but sports dietitians and exercise scientists widely recognise creatine’s evidence base. If you have a medical condition or take medication, ask your GP for personalised advice [1].
Will creatine burn belly fat?
Creatine is not a fat burner. It helps you train harder and recover better, which can support body composition over time alongside nutrition and activity. Early weight increases reflect muscle water and lean mass, not fat gain [1],[3].
Why did I gain 10 pounds after taking creatine?
Initial increases often come from greater water held inside muscle cells and subsequent lean mass gains with training. This intracellular hydration supports performance. Rapid 10 lb changes are uncommon but can occur during loading in larger individuals [1],[3].
Does creatine affect hair loss?
There is no conclusive evidence that creatine causes hair loss. A small study suggested changes in a hormone marker in rugby players, but performance and clinical bodies note a lack of direct hair loss data. The ISSN states creatine is safe and well studied in healthy adults [1].
Is it worth taking creatine?
Yes for most people who want strength, power, training volume, recovery and cognitive energy. It is one of the most researched supplements with consistent benefits when paired with training and adequate protein [1],[3].
How to tell if creatine is working?
Signs include improved reps at a given load, faster recovery, better high-intensity efforts and fuller muscles. Many notice changes within 3–4 weeks without loading, or sooner if using a one-week loading phase [1],[2].
Will I lose muscle if I stop creatine?
You may lose some water held inside muscle cells, so body weight can drop slightly. Muscle built through training remains if you keep training and eating well. Performance may decline modestly as phosphocreatine stores fall [1].
When to start taking creatine?
Start any time you begin or progress a resistance or high-intensity programme, or when you want an energy support habit for cognitive and physical performance. Consistency over weeks is what delivers results [1].
How long does it take to see results from creatine?
With loading, some notice changes within 1–2 weeks. Without loading, expect 3–4 weeks. Full benefits depend on training, sleep and protein intake as well as daily creatine [1],[2],[3].
Who should avoid taking creatine?
People with diagnosed kidney disease or advised fluid restrictions should consult a GP. Pregnant or breastfeeding women should seek medical advice due to limited data. Always choose tested monohydrate to avoid impurities [1].
What are pros and cons of creatine?
Pros: Strength, power, lean mass, training volume, cognitive energy, excellent safety and value [1],[3]. Cons: Possible short-term stomach upset during loading, small scale weight increases from muscle water, not a direct fat burner.
Is creatine ok to take daily?
Yes. Long-term daily use of 3–5 g creatine monohydrate is supported by position stands and meta-analyses in healthy adults [1],[3].
Is creatine only for bodybuilders?
No. Evidence supports benefits for team sports, runners doing intervals, older adults preserving strength, and people seeking cognitive energy under stress or sleep loss [1],[3].
Is creatine good for weight loss?
Creatine is neutral for fat loss directly. It helps you train harder and preserve lean mass during a calorie deficit, which indirectly improves body composition and resting energy expenditure [3].
How to Take Creatine: Practical Guidance
Daily dose: 3–5 g of pure creatine monohydrate. Loading (20 g per day for 5–7 days in split doses) is optional. Without loading, the same end point is reached in a few weeks [1],[2].
Timing: Any time you remember. Many prefer post-workout or with the largest meal for comfort and habit reinforcement [3].
Quality: Use fully reacted, third-party tested monohydrate. See our Ingredients A–Z entry for Creavitalis® Creatine Monohydrate for sourcing and testing notes.
Recommended Products
- Creavitalis® Creatine Monohydrate Powder — 300 g micronised, unflavoured, vegan.
- Creapure® Creatine Monohydrate Capsules — 150 capsules with 1 g creatine per capsule for precise dosing.
- Magnesium Glycinate Capsules — popular recovery and sleep partner.
Related Reading
- What Is Creatine? A Beginner’s Guide to the World’s Most Researched Supplement
- Do You Need to Load Creatine? What Studies Actually Show
- Creatine for Recovery & Muscle Growth: The Evidence
References
- [1] Kreider RB et al. ISSN Position Stand: Safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017. PubMed
- [2] Hultman E et al. Muscle creatine loading in men. J Appl Physiol. 1996. PubMed
- [3] Branch JD. Effect of creatine supplementation on body composition and performance: meta-analysis. Int J Sport Nutr Exerc Metab. 2003. PubMed
- [4] Avgerinos KI et al. Creatine and cognitive function: systematic review. Exp Gerontol. 2018. PubMed
- [5] Candow DG et al. Creatine and resistance training in older adults. Nutrients. 2023. PubMed
Accessed and current October 2025.
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Founder of Love Life Supplements and host of the Optimised Health Show. Ben champions science-led, transparent nutrition that fits real life. Learn more about Ben.