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Creatine: Monohydrate, Timing, Safety and Food
Also known as creatine monohydrate, creatine HCl, creatine ethyl ester, buffered creatine, phosphocreatine
Short answer
Creatine is a compound your liver and kidneys make from amino acids, and it is also in meat and fish [1]. Muscles use it to help make ATP for short bursts of energy [1]. Creatine monohydrate is the most studied form [1]. It often causes weight gain from water. People with kidney disease should ask a doctor first [1][2].
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What is Creatine?
Creatine is made in the liver and kidneys, about 1 g a day, from the amino acids glycine, arginine and methionine, and it also comes from animal foods [1]. Almost all of it is stored in skeletal and heart muscle [1]. The body uses it to help regenerate ATP, the cell's energy source, especially in short, intense efforts [1]. Used creatine becomes creatinine, which the kidneys remove [1].
Forms of Creatine you'll see on labels
Creatine monohydrate
About 88% creatine by weight. It is the most widely used and studied form [1][2].
Creatine ethyl ester, creatine alpha-ketoglutarate, buffered creatine
These forms have not been shown to beat creatine monohydrate for raising muscle creatine, digestibility, product stability or safety [1].
How Creatine appears on a label
Creatine is listed in grams (g) or milligrams (mg) per serving. Check whether the amount is for creatine monohydrate or another form. Creatine monohydrate is 88% creatine by weight, so 5 g of creatine monohydrate supplies about 4.4 g of creatine [1].
When to take Creatine
NIH does not name a best time of day to take creatine. The ISSN says taking creatine with carbohydrate, or with carbohydrate and protein, appears to increase how much the muscles take up, although the effect on performance may not be greater than creatine alone [2]. Adult study protocols used either a 5–7 day loading phase followed by a smaller daily maintenance amount, or a smaller daily amount with no loading [1]. These are research protocols, not a personal recommendation.
What to keep apart from Creatine
Carbohydrate or carbohydrate plus protein
Appears to increase muscle uptake of creatine, though performance effects may not be greater than creatine alone [2].
Fluids
NIH notes that adequate hydration might reduce uncommon problems reported with creatine, such as muscle cramps and heat intolerance [1].
Regular medicines
No specific drug interactions are listed in these sources. If you take medicines, especially for kidney conditions, ask your pharmacist.
Foods that contain Creatine
- Beef (about 2 g per pound)
- Pork (about 2.3 g per pound)
- Salmon (about 2 g per pound)
Who should ask a doctor or pharmacist first
People with existing kidney disease: some researchers advise talking to a doctor before using creatine, even though studies in healthy people found no compelling evidence of kidney harm [2]. Teens: the ISSN says creatine should only be considered for younger athletes in serious, supervised training who eat a balanced diet, understand how to use it and do not exceed recommended amounts [2]. Anyone with a medical condition or on regular medicines should check with a doctor or pharmacist.
Keep Creatine in a routine that fits
Supin schedules what you take by time of day, reminds you, and tells you when a bottle runs low.
Creatine: questions people ask
Often, yes. It increases water retention and may stimulate muscle protein synthesis. Studies have seen a 1–2 kg increase in body weight in a month of strength training [1].
There is no official RDA. Studies in adults often used 20 g/day for 5–7 days, then 3–5 g/day, or about 3–6 g/day with no loading phase [1]. These are study protocols, not a personal recommendation.
No. In studies, smaller daily amounts raised muscle creatine over 3–4 weeks, while a loading phase raised it faster [2].
Vegetarians have lower muscle creatine stores, and they may see larger increases in muscle creatine when they supplement [2].
The ISSN says creatine should only be considered for younger athletes in serious, supervised training who eat a balanced diet and do not exceed recommended amounts [2]. Talk to a doctor first.
Sources
- Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (Kreider et al., 2017) — Journal of the International Society of Sports Nutrition
Educational information, not medical advice. The amounts above are official reference values, not a recommendation for you. Check with your doctor or pharmacist before starting or changing supplements, especially if you take medication, are pregnant or have a health condition. Supin sells a subscription, not supplements. Last reviewed .