5 Things to Know If You Take Creatine

If you’ve ever stepped foot in a gym, you’ve likely heard of creatine. But is it just for bodybuilders and elite athletes?

“Creatine is a naturally occurring compound that’s stored in your muscles and used for quick bursts of energy – especially during high-intensity activities,” says Chris Barrett, RD, a registered dietitian with Hartford HealthCare. “But research has begun to demonstrate benefits that go way beyond the gym.”

Here’s what you need to know.

1. It helps power your workouts – and your daily life.

Creatine might be best known for improving strength and performance, especially when it comes to intense exercises like sprinting or weightlifting.

But if you’re just trying to stay active or keep up with your kids at the park, it can still help.

“Creatine supports muscle strength in everyday activities, not just competitive sports. It may assist with maintaining function as you age, too,” Barrett notes.

> Related: Why Exercising on the Weekends May Be Just as Good as Daily Workouts

2. It can benefit your brain as much as your biceps.

New research suggests that creatine can support brain health, especially if your brain is under stress.

“Your brain uses a lot of energy, especially if you’re struggling with sleep deprivation, intense mental work or even aging.” says Barrett.

3. It’s safe for most people.

Not sure about the side effects? Creatine has gotten a bad rap for causing bloating, muscle cramps, and even liver or kidney issues. But the science may not agree.

“There’s no real evidence linking creatine to serious health problems,” says Barrett. “But with any supplement, it’s important to talk to a doctor or sports dietitian before starting – especially if you have any underlying health conditions.”

Look for third-party certifications like NSF Certified for Sport to make sure what you’re taking is safe and accurately labeled.

“Don’t be fooled by vague claims like ‘third-party tested.’ That doesn’t always mean much,” Barrett adds.

4. It can cause water weight.

If you’re taking creatine and notice the scale creeping up, don’t panic. That’s likely water – not fat.

“Creatine draws water into your muscle cells, which can lead to weight gain of one to two kilograms,” Barrett notes. “But that can actually help your muscles perform better and recover faster.”

Translation: If your goal is to build muscle or support recovery, the extra water is a good thing.

5. Type – and timing – matter.

The gold standard when it comes to creatine? Creatine monohydrate. It’s inexpensive, well-studied, and absorbed by the body at around 98%.

“There are a lot of fancy new forms of creatine, but monohydrate works really well for most people,” says Barrett.

You don’t necessarily need a “loading phase” either — unless you’re prepping for a competition coming up in 1 week. Otherwise, a daily dose of 3 to 5 grams is plenty to support muscle and intense power exercise performance.

And yes, taking it with carbs (like a post-workout shake or sports drink) can help with recovery.

Here’s the bottom line.

Creatine isn’t just for gym bros. It’s a affordable supplement that might help you with power, strength and recovery.

“Don’t let the reputation fool you,” says Barrett. “If used correctly, creatine can be a helpful tool for many people — not just athletes.”

Just be sure to get the right kind, take the right amount, and run it by your provider first.

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