Creatine: What the Evidence Actually Says
What the International Society of Sports Nutrition position stand concludes on creatine’s effects, safety and a sensible daily dose.
The short answer
Creatine monohydrate is one of the best-studied supplements for strength training. The ISSN position stand concludes it is effective and that short- and long-term use is safe and well tolerated in healthy people. A typical maintenance dose is about 3–5 g a day.
What the evidence says
The International Society of Sports Nutrition’s position stand reviewed creatine in exercise, sport and medicine. It reports that supplementation (studied up to 30 g/day for five years) is safe and well tolerated in healthy individuals and several patient groups, and describes its benefits for high-intensity exercise performance and training adaptations.
Evidence: [1]
How to take it
Anyone with kidney disease or taking medication should check with a doctor first.
- Creatine monohydrate is the most researched form; other forms have not been shown to be better.
- About 3–5 g a day, every day, with any meal. A loading phase is optional — it only reaches saturation faster.
- Expect a small increase in body weight from water stored in muscle.
Common mistakes
- Paying more for “advanced” forms of creatine.
- Taking it only on training days and expecting the same effect.
Bottom line
Plain creatine monohydrate, 3–5 g a day, is an inexpensive, well-studied aid for strength training.
References
- [1] Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18. Position stand (ISSN) doi.org/10.1186/s12970-017-0173-z
This guide summarises published research for healthy adults. It is general information, not medical advice — if you have a health condition, injury or take medication, talk to a qualified professional before changing your training or supplements.