Creatine
Creatine monohydrate at 3g a day increases physical performance in successive bursts of short-term, high-intensity exercise.
Short answer Creatine monohydrate at 3g a day increases physical performance in successive bursts of short-term, high-intensity exercise. It is the most studied sports supplement and has an authorised claim.
How to take it
3g to 5g daily, at any time. A loading phase is optional. Expect a kilo or two of water weight.
Safety
Well tolerated in healthy adults. People with kidney disease should speak to a doctor first. It is not for under-18s without advice.
Related pages
- Electrolyte powdersMost people do not need electrolyte drinks: water and normal meals replace what everyday activity loses.
- Meal replacement shakesA true meal replacement must meet set rules for calories, protein, vitamins and minerals.
- Whey proteinWhey is a complete, quickly digested protein from milk.
- Vegan protein powderPea, soy, rice and hemp proteins can match whey for muscle when the total protein is equal.
Keep exploring
- Ashwagandha
- Marine collagen
- Protein powders and shakes
- Oriflame Wellosophy supplements
- Bovine collagen
- Coenzyme Q10
Questions people ask
What should I know about creatine?
Creatine monohydrate at 3g a day increases physical performance in successive bursts of short-term, high-intensity exercise.
Can I take this with medication?
Ask a pharmacist or GP first; some supplements interact with medicines.
Do supplements replace a balanced diet?
No. They are meant to add to a varied diet, not stand in for one.
Sources
Checked 9 October 2026.