Creatine: what it does, safety and how to take it
What creatine is
Creatine is a compound your body produces naturally in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. You also obtain it from red meat, fish, and eggs. Inside your muscles, it is converted to phosphocreatine, which acts as a rapid energy reserve during intense effort.
It is not a stimulant. It is not hormonal. It is not a performance-enhancing drug. It is a compound already present in your body right now: if you are sedentary, you have approximately 100–120 grams of stored creatine; if you train regularly, perhaps 120–140 grams.
Creatine monohydrate is the most extensively studied, most effective, and most cost-efficient form available. It has been analysed for over 30 years, supported by thousands of clinical studies. The International Society of Sports Nutrition (ISSN) considers it safe for athletes, older adults, and even adolescents.
How it works in the body: the ATP-PC system
To understand the benefit, it helps to understand your muscles' energy system. When you contract a muscle, the cell burns a molecule called ATP (adenosine triphosphate). ATP is the energy currency of the body. Once spent, it becomes ADP (adenosine diphosphate), which has no usable energy.
This is where phosphocreatine comes in. It carries a phosphate group that transfers rapidly to ADP, regenerating ATP. This process occurs within the first 10–15 seconds of maximal effort — it is the fastest energy system you have.
By increasing your muscle creatine stores through supplementation, you regenerate ATP more efficiently. In practice, this means more reps at a given weight, more metres at top speed, or sustained mental output during cognitively demanding tasks.
This is how long the ATP-PC system lasts without regeneration. Creatine extends this window of peak performance.
Real benefits: strength, muscle and brain
Athletic performance: strength and power
The most well-evidenced benefit is in strength and anaerobic power output. If you train with weights, do sprints, or play power-based sports (tennis, football, volleyball), creatine may allow you to perform more repetitions at the same weight, or handle greater loads for the same number of reps. Meta-analyses show an average 1.4 kg improvement in 1RM (one-rep maximum) in trained individuals, with greater gains in untrained populations.
The effect is cumulative. In the first two weeks you typically see around 20% of the total benefit. The remaining 80% accumulates over weeks 3–8. For this reason, I tend to suggest maintaining supplementation for at least 6–8 weeks before evaluating the outcome.
Muscle gain and sarcopenia
Creatine supports protein synthesis and reduces muscle breakdown. In older adults (>60 years), combined with resistance training, it may slow sarcopenia (age-related muscle loss). Studies suggest an additional 0.5–1 kg of lean mass over 8–12 weeks of supplementation alongside training.
In sedentary individuals or those following calorie-restricted diets, creatine helps preserve muscle during fat loss. This is something I see consistently in practice: patients in a caloric deficit who are training maintain more strength when they supplement with creatine.
Cognitive function
The brain accounts for roughly 20% of the body's total ATP consumption. Research by Rawson and Venezia indicates that creatine may improve cognition in high-demand mental tasks, particularly working memory and cognitive fatigue. The effect is more pronounced in vegetarians and vegans (who naturally have lower dietary creatine intake) and in individuals with sleep deprivation.
It is not a dramatic effect comparable to caffeine, but it is real and measurable: sustained attention tests show improvements of 5–15% depending on the study.
Controlled studies document improvements in working memory and cognitive processing with creatine. The effect is most evident in adults over 60.
Is it actually safe? Addressing the myths
The kidney concern
The most common question I hear: "Does creatine damage the kidneys?" The scientific answer is clear: no — at recommended doses, in people with normal kidney function.
The confusion arises because creatine is a marker used to assess kidney function (your GP measures serum creatinine to evaluate renal health). When you supplement, your serum creatinine rises temporarily because more creatine is circulating. This is physiological, not pathological. Across 30 years of research, there is no evidence of kidney damage in long-term users of creatine monohydrate.
The ISSN states it is safe at 3–5 g/day indefinitely. If you have pre-existing kidney disease, speak with your nephrologist before use. If your kidneys are healthy, there is no meaningful risk.
Water retention
Creatine is osmotically active: it draws water into the muscle cell. In the first 3–5 days, you may gain 1–2 kg of body weight, primarily intramuscular water. This is not subcutaneous retention; it is within the muscle and contributes to cell volume. It is transient and reverses when supplementation is stopped.
Some people avoid creatine for fear of "bloating". In practice, this intramuscular water is beneficial — it supports protein synthesis. It does not affect subcutaneous appearance.
Hair loss and hormonal concerns
One study (2009) suggested creatine might raise DHT (dihydrotestosterone) in men, potentially accelerating androgenic alopecia. However, subsequent analyses and meta-analyses have not confirmed this effect. Furthermore, if you have a genetic predisposition to hair loss, this is unlikely to be modified by creatine. It does not represent a sufficient risk to discourage use in most people.
Who creatine is for
If you train with weights 3+ days per week or participate in explosive sports (sprints, jumping), creatine offers direct benefit: more repetitions, greater loads, improved power output.
May slow sarcopenia, support cognitive function, and help maintain physical independence. Particularly relevant where there is a risk of falls or cognitive decline.
Obtain <40% of usual dietary creatine compared to omnivores. Supplementation corrects this shortfall directly.
If you need sustained focus on complex tasks (programming, legal work, research, exams), evidence suggests creatine may support working memory.
If you have a diagnosis of renal insufficiency, diabetic nephropathy, or chronic nephrolithiasis, speak with your nephrologist first. It is not an absolute contraindication, but requires clinical supervision.
Creatine monohydrate supplements available at Farma2Go
To be straightforward: at Farma2Go we currently carry one creatine monohydrate option that meets clinical standards — Vittalogy Creatina Monohidratada 300 g. It is the one I recommend in practice because:
- Creapure quality: Creapure is the gold standard in monohydrate. It guarantees >99% purity and the absence of dihydrotriazine, a toxic impurity found in some cheaper products.
- Micronised: Smaller particles for better solubility and absorption.
- Unflavoured: No taste, mixes easily with any drink or juice. Many patients dissolve it in water with lemon.
- 300 g pack: Approximately 60 servings of 5 g. Very low cost per serving (around £0.28 per dose).
The enhanced formulas offered by other brands — promising "maximum absorption" with alpha-lipoic acid, taurine, and similar additives — do not add meaningful benefit over plain monohydrate. Creatine monohydrate alone is sufficient.
Vittalogy Creatine Monohydrate 300 g
Micronised creatine monohydrate with Creapure quality. Supports athletic performance, cognitive function, and muscle preservation. No additives.
ADD TO CARTCorrect protocol: dosage and how to take it
Option 1: Loading phase (recommended if you want quicker results)
If you want to notice an effect within 5–7 days, a loading protocol is appropriate:
Loading phase: Days 1–5
20 grams daily divided into 4 servings of 5 g each. For example: 5 g with breakfast, lunch, an afternoon snack, and dinner. Dissolve in warm water or juice.
Maintenance phase: from day 6 onwards
5 grams daily as a single serving. Ideally taken with a meal containing carbohydrates (bread, rice, pasta) and protein. The insulin response supports uptake.
Option 2: Gradual approach without loading (more conservative)
If you prefer to avoid large initial doses, simply take 5 grams per day from day one. Full muscle saturation takes 3–4 weeks, but the outcome is equivalent and tends to cause fewer digestive side effects.
Practical guidance
A question that comes up regularly: "Do you need to take breaks from creatine?" Scientifically, there is no requirement to cycle. If you use it continuously, muscle stores remain saturated. If you stop, it typically takes 3–4 weeks for levels to return to baseline. For most people with a long-term plan, continuous use is both more practical and more cost-effective.
Frequently asked questions
Will creatine make me gain weight? +
Not in the sense of fat gain. In the first few days you may notice 1–2 kg of additional body weight from intramuscular water retention (water stored inside the muscle cells). This is beneficial: it increases cell volume and may support protein synthesis. If your goal is fat loss, creatine can help preserve muscle during a calorie deficit. Any weight increase is transient — it typically reverses within 2–3 weeks of stopping. It is water, not fat.
Is it safe for women? +
Yes. Research consistently shows equivalent benefits in men and women. Creatine is not hormonal. It does not interfere with the menstrual cycle and does not cause virilisation. In practice, I see women avoiding creatine based on misconceptions. The evidence is clear: whether you are a female athlete, an older adult, a vegetarian, or someone with high cognitive demands — the benefits are real and apply equally.
Do you need to cycle creatine? +
There is no scientific requirement to do so. The body tolerates it indefinitely at 5 g/day. That said, many patients prefer cycles (8–12 weeks on, 2–4 weeks off) for psychological reasons — to "reset", or to confirm the benefits return. It is optional. If you have a long-term plan, continuous use is more economical and arguably more effective.
When do you notice results? +
With a loading phase (20 g/day for 5–7 days), most people notice improved strength and endurance in weeks 1–2. Without loading (5 g/day from the start), full saturation takes 3–4 weeks. Peak benefit is typically reached at weeks 6–8. Cognitive effects are more subtle but some patients report improved mental clarity from week 2–3. Creatine adds to performance — it does not multiply it.
Can you mix creatine with protein powder? +
Yes, without any issue — it is actually a convenient combination. Dissolve 5 g of creatine in your protein shake (which typically already contains carbohydrates and protein). The insulin environment post-shake may support creatine uptake. Many patients take it this way post-exercise. There are no negative interactions between creatine and whey protein.
How to start safely
If your kidney function is normal, you have no pre-existing renal condition, and your goal is to improve athletic performance, preserve muscle as you age, or support cognitive function — creatine monohydrate is a safe, affordable, and evidence-based option.
My recommendations from practice:
- Choose monohydrate. Vittalogy is the option available here. Pure, micronised, no unnecessary additives.
- Load if you want quicker results. 20 g/day for the first 5–7 days, then 5 g maintenance. Or simply 5 g/day from the start if you prefer a gradual approach.
- Dissolve in warm water or juice with carbohydrates. Post-exercise is ideal. Take it consistently for 6–8 weeks before evaluating the effect.
- Stay hydrated. Creatine increases intracellular water demand. If you train regularly and supplement, aim to drink an additional 500 ml of water per day.
- If you have any kidney concerns, get a baseline blood test first. A serum creatinine and BUN result gives you a clear picture. Repeat at 3 months if needed.
Creatine is not a shortcut. It does not replace consistent training, adequate nutrition, or sufficient sleep. But for anyone looking to get an additional 5–10% from their performance, cognitive function, or muscle preservation, it is a supplement I recommend with confidence — both pharmacologically and scientifically.
