Creatine Monohydrate

Muscle building & fitness

Function & benefits

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (an EFSA-authorised claim at 3 g per day).

Dosage & how to use

Recommended dose	3–5 g daily
Best time to take	At a fixed time each day with water or carbohydrate to improve absorption
Frequency	Every day, continuously

Important warnings

May cause mild water retention inside the muscle cells (1–2 kg)

Drink 3–4 litres of water a day

People with a history of kidney failure should consult a doctor before use

Drug interactions

Safe with most medicines; take care when combining it with drugs that can strain the kidneys (such as high-dose NSAIDs).

Scientific references

EFSA Journal 2011;9(7):2303 (creatine and physical performance)
ISSN Position Stand: Creatine supplementation (2017)

View in the supplements guide

Related supplements

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.