How much creatine should I take a day?

For most people, 3 to 5 grams of creatine monohydrate a day is enough. Timing barely matters, so take it whenever you will remember it. Consistency over weeks is what builds the effect and then holds it.

Do I need to do a loading phase?

No. Loading with around 20 grams a day for five to seven days saturates your stores faster, but it is optional. A steady 3 to 5 grams a day reaches the same level within a few weeks.

Yes, for healthy people. Long-term studies have found creatine well tolerated, including higher intakes taken over several years. If you are pregnant or breastfeeding, or have a kidney condition, check with your doctor first.

Does creatine cause bloating or water retention?

A little, for some people. They hold extra water inside the muscle in the first week or two, and it then settles. A finely milled micronised creatine mixes more smoothly, which can help with comfort.

Which form of creatine should I buy?

Creatine monohydrate. It has the most research behind it, and it is usually the cheapest option on the shelf. The newer forms rarely justify their higher price.

Does creatine help with focus or memory?

There is emerging evidence that it can. A 2023 review found a modest memory benefit in healthy people, and a brain-imaging study showed creatine helping cognition under sleep deprivation. It is not a treatment for any cognitive or mood disorder, so speak with a provider if you are managing one.

Can vegetarians and vegans take creatine?

Yes. Creatine monohydrate is usually made synthetically rather than from animals, so it suits vegans and vegetarians. Vegetarians sometimes notice a clearer effect, since they take in less creatine from food to begin with.

What Is Creatine, and How to Choose One

Your brain is about 2 percent of your body weight but burns close to 20 percent of your energy, which makes it the hungriest organ you own. Creatine is the molecule that helps hard-working cells top up that energy, and for decades it sat filed under gym supplement, the stuff powerlifters stir into their water. That was always only half the story. It is one of the most researched compounds in sport, cheap, safe and boringly effective, yet most people who buy it get the form, the dose or the daily habit wrong. Here is what creatine actually does, for muscle and for mind, and how to pick one worth taking.

The short answer

What creatine does in the body

The evidence for brain and mood

How to choose a creatine: what to look for

How much to take, and do you need to load

Who this is not for

Frequently asked questions

Disclaimer

The information on this page is written to help you make informed decisions about your health and nutrition. It is not a substitute for professional medical advice. Health decisions should always involve a conversation with your healthcare provider, especially before starting a new supplement or making changes to your routine.

Chief Nutrition supplements are intended to support everyday health and wellbeing. They are not intended to diagnose, treat, cure or prevent any disease.