TimingCreatine Monohydrate
Anytime, stay consistent
When to take Creatine Monohydrate
Anytime, every day
Creatine is the most researched sports supplement, with proven gains in strength and growing evidence for brain health. Timing matters much less than taking it every day.
Best time in your day
Any time of day: pick a time that suits you and keep it the same every day.
- When
- Anytime, every day
- Food
- With or without food; with a meal can help
- Typical dose
- 3–5 g per day
How to take it
- 1Take 3–5 g daily
- 2Optional: load 20 g per day split into four doses for 5–7 days
- 3Drink enough water
- 4Keep taking it on rest days
Watch out
Creatine raises blood creatinine on lab tests without kidney harm; let your doctor know you take it.
Keep apart from
- Kidney disease (ask first)
- NSAIDs at high doses
Common questions
Does it cause hair loss?
One small study suggested a hormone change; it hasn't been confirmed.
Do I need to load?
No, loading only gets you there faster.
Is it only for gym-goers?
No, it's being studied for memory, ageing and vegetarians.
Explore further
More timing guides
Creatine Monohydrate with other supplements
Commonly used for
Sources
SYNC check
Get your timing plan
Tell us what you take and we'll arrange it into a simple daily routine.
Build my routineFor general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.