Creatine – effects, intake and common questions
Creatine occurs naturally in the body and supports rapid energy supply in muscles. Creatine monohydrate is the most studied supplement form. Other forms have not been shown to be generally more effective.
What can creatine do?
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 grams of creatine. This authorised EU health claim applies to adults performing high-intensity exercise.
How is creatine taken?
Follow the product's recommended daily serving. Research often uses 3–5 grams daily, but this is not advice to exceed the label. Consistency matters more than exact timing, and creatine is commonly taken on rest days too.
Loading is optional. Research protocols of around 20 grams daily in divided doses for 5–7 days fill stores faster, but are not required for an effect and may cause stomach discomfort. A steady daily intake fills stores gradually. Micronised creatine consists of finer particles of the same substance, not a more powerful form.
Weight, health and individual needs
Body weight may increase through additional water in muscles, which matters in weight-category sports. Add up creatine from all products.
Seek medical advice for kidney disease, other relevant conditions, medication, pregnancy or breastfeeding. Tell your clinician about creatine use before kidney tests, as creatinine levels can be affected. Changes in test results require professional assessment, not self-diagnosis.
Does creatine cause hair loss?
A 12-week randomised study published in 2025 found no difference in the hair measurements assessed between creatine and placebo. This does not establish outcomes for every dose, population or longer use.
Is creatine doping-safe?
Creatine itself is not prohibited, but a product may contain other or undeclared substances. Athletes have strict liability; third-party testing does not eliminate the risk.
Is there a separate claim for adults over 55?
Yes. Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over 55. Conditions include 3 grams daily and regular resistance training with progressively increased workload, at least three times weekly for several weeks, at an intensity of at least 65–75% of one-repetition maximum. Training should be individually adapted with qualified guidance.
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