Creatine: Everything You Need to Know

Not in the mood to read? No problem—check out this video for a quick breakdown!

How Much Creatine Should You Take?

You’ve probably heard the standard recommendation: 5 grams of creatine per day. This is a solid guideline for the average person and works well for most people.

But here’s the thing—“average” isn’t one-size-fits-all:

• If you’re bigger or more muscular, you might benefit from taking 7 grams a day.
• If you’re on the smaller side, 3–4 grams could be enough.

Regardless of your size, you can’t really go wrong sticking to the 5-gram mark—it’s safe and effective for most people.

Loading Phases: Fast vs. Slow

To get the full benefits of creatine, your body needs to become saturated with it. There are two ways to do this:

1. Slow Loading Phase
2. Fast Loading Phase

1. Slow Loading Phase
This method is simple:

• Take your usual daily dose (3–5 grams), and in 3–4 weeks, your body will be fully saturated.
• Once saturation is reached, keep taking the same daily dose to maintain those levels.

This approach is easy, effective, and less likely to cause any side effects.

2. Fast Loading Phase
If you’re impatient and want to saturate your muscles quickly:

• Take 20–25 grams of creatine per day for 5–7 days.
• Split this into smaller doses throughout the day (like 5 grams, 4–5 times a day) to minimize stomach discomfort.

While this gets you results faster, it can cause bloating or digestive issues. If you want to avoid bathroom troubles, the slow method might be your best bet.

Bottom Line: After a few months, both methods will leave you in the same place. So unless you’re in a hurry, the slow loading phase is less hassle and just as effective.

When Should You Take Creatine?

There’s a lot of talk about the perfect time to take creatine—before your workout, after, in the morning, etc. But here’s the truth: timing doesn’t matter.

What does matter? Consistency.

Just make sure you’re taking it daily. Whether it’s morning, night, pre-workout, or post-workout, the key is to make it a part of your routine so you don’t forget.

Personally, I like to mix it into my protein shake—that way, it’s automatic, and I never skip a dose. Find a habit that works for you, and stick to it!

Types of Creatine: What’s Best?

When buying creatine, there’s one clear winner: Creatine Monohydrate.

You might see other forms like creatine HCL, buffered creatine, or liquid creatine being advertised as “superior,” but don’t fall for the marketing hype. These alternatives are often overpriced and offer no proven benefits over monohydrate.

Stick with creatine monohydrate—it’s affordable, effective, and the gold standard in research.

Does Creatine Cause Hair Loss?

This is a myth.

The idea that creatine causes hair loss came from a single flawed study, and the rumor stuck. But there’s no solid evidence supporting this claim.

Hair loss mostly comes down to genetics. If you’re predisposed to losing hair, it’ll happen whether you take creatine or not. And if you’ve got strong hair genetics, even heavy lifting and supplements won’t make a difference.

So, if you’re worried about creatine making you bald—don’t be. It’s not the culprit.

Creatine and Water Retention

Yes, creatine causes your body to hold onto more water—but it’s inside your muscles, not under your skin.

You can expect to gain 2–4 pounds of water weight when your muscles become saturated. But this isn’t a bad thing! It makes your muscles look fuller and bigger, giving you that pumped look even when you’re not in the gym.

In simple terms: muscle + water = bigger-looking muscles. Who doesn’t want that?

Can Teenagers Take Creatine?

This isn’t medical advice, but generally speaking—yes, teenagers can take creatine.

Creatine is naturally produced in your body and found in foods like red meat and fish. Supplementing with creatine as a teen is considered safe, as long as you’re healthy and following the recommended doses.

If you’re unsure, though, it’s always a good idea to talk to a doctor or a trusted health professional.

Should Vegans and Vegetarians Take Creatine?

Absolutely.

Since creatine is only found in animal products, vegans and vegetarians have much lower natural creatine stores. Supplementing can provide huge benefits—not just in the gym but also for cognitive function.

Even if you’re not working out, creatine can still boost brain health, making it a valuable supplement for anyone on a plant-based diet.

Final Thoughts

Creatine is one of the most researched and effective supplements out there. It’s safe, affordable, and offers benefits for both physical performance and mental health.

If you’re consistent with your dosage and stick to creatine monohydrate, you’re set for success. Whether you’re bulking, cutting, or just trying to stay healthy, creatine is a simple addition that can make a big difference.

And that’s everything you need to know about creatine!