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Strong evidencePerformance

Creatine monohydrate

Also called: Creatine

The most researched supplement for strength training. It helps muscles make quick energy for short, hard efforts.

Typical amount
3 g a day
Best time
Same time every day; after a workout is convenient · Timing guide
Food
With or without food
Typical course
12 weeks, then review
Upper limit
3 g a day (FSSAI limit for supplements); adults only
Is it right for me?

Where to buy

3 products

What is creatine monohydrate?

Creatine is made by the body and found in meat and fish. Muscles store it as phosphocreatine and use it for short bursts of effort, like lifting or sprinting. Taking it daily tops up those stores, which lets you do a little more work each session. In India, FSSAI limits creatine supplements to 3 g a day for adults.

Forms. Creatine monohydrate powder is the standard, best-studied and cheapest form. Micronised powder mixes more easily. Other forms have no proven advantage.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Very safe in healthy adults. May cause slight weight gain from water in muscles and mild bloating. It raises the creatinine number on blood tests, which is not kidney damage, but tell your doctor you take it.
Who should be careful
Kidney disease: avoid unless a doctor agrees; drink enough water; may raise the creatinine number on blood tests
Stop and call a doctor if
Swelling, reduced urine, severe muscle cramps

Food sources

Meat and fish provide about 1–2 g a day; vegetarian diets provide almost none, so vegetarians often respond well.

Common questions

Do I need a loading phase?

No. 3 g every day reaches full muscle stores in about 3–4 weeks.

Is creatine safe for the kidneys?

In healthy people, studies show no harm. If you have kidney disease, don't take it unless your doctor agrees.

Should women take creatine?

Yes, the benefits are similar for women who train.

Sources

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.