If you’re into fitness, you’ve probably considered taking creatine. The supplement—which is all over social media—can help you build strength. The human body makes creatine, but supplementing with the compound may let you lift heavier, sprint faster, move more explosively, and recover faster, he adds.
Meet the experts: Jim White, ACSM-EP, CPT, RDN, is an exercise physiologist, a registered dietitian, and the owner of Jim White Fitness & Nutrition Studios. Dominic Kuza is an exercise physiologist, certified nutrition specialist, and the head of product innovation and advanced clinical education at RAW Nutrition. Jenna Stangland, MS, RD, CDDS, is a registered and board-certified sports dietician, the director of nutrition for the Minnesota Timberwolves, and the co-founder of A4 Health.
Chances are, you’re probably intrigued by—and maybe even want to try—this science-backed supplement. But there are right (and wrong) ways to take it. Here’s the scoop on all things creatine supplementation, including how much to take, how to consume it, and potential side effects, according to experts.
Creatine supplementation can benefit people whose fitness routine includes short bursts of intense activity, like sprinting or jumping, according to 2021 research in Nutrients. But it can also help those who regularly strength train. In a 2017 study in the open-access journal of Sports Medicine, those who supplemented with creatine experienced a bigger increase in lean tissue mass, chest press strength, and leg press strength than the placebo group.
If you fall into either camp, aim to take 5 grams of creatine daily. According to exercise physiologist and certified nutrition specialist Dominic Kuza, this dosage can lead to noticeable strength improvements in as little as three to four weeks. To reap the aforementioned creatine perks, Stangland suggests buying creatine monohydrate (rather than creatine Hydrochloride or creatine citrate, for example).
While there are creatine supps with added flavors and sugar on the market, it’s also “best to keep it simple with creatine and go with pure creatine monohydrate unflavored, no other ingredients,” she says. You’ll also want to purchase creatine from a brand that does third-party testing through the National Sanitation Foundation (NSF) or United States Pharmacopeia (USP), for instance. This practice ensures the ingredients are actually in the supplement and that nothing else accidentally ends up in the mix, like trace metals.
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