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Creatine

What Creatine is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.

Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.

What it is

A compound the body makes and stores mostly in muscle; supplementing raises muscle creatine stores.

What the evidence supports

ODS: improves muscle mass and strength when combined with resistance training, mainly in younger adults; effects in older adults are less consistent.

Dose and timing

Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days. Any time of day; consistency matters more than timing.

Cautions

Commonly reported weight gain of 1-2 kg is water in muscle, not fat.

Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.

Source: NIH Office of Dietary Supplements — Creatine fact sheet · checked 2026-09-03

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