Creatine: What It Is, How It Works, and Why You Should Take It

I remember a mom coming up to me, worried that her teenage son wanted to take creatine. She asked me, “David, is creatine a steroid?” That moment made me realize how much confusion surrounds creatine and its benefits. So today, let’s break it all down—what creatine is, how it works, how much you should take, what kind to buy, and when to take it.

What Is Creatine?

Creatine is a naturally occurring substance in the body that helps produce ATP, which is the energy source our muscles use to contract. Essentially, ATP is what fuels movement, especially in high-intensity, short-duration activities like lifting weights, sprinting, or doing chin-ups.

How Does Creatine Work?

When you take creatine as a supplement, it increases your body’s creatine stores, allowing your muscles to produce more ATP. This means:

• You can push out a few extra reps.
• You can lift heavier weights.
• Your muscles have more energy for explosive movements.

Over time, this extra performance boost leads to greater strength, improved endurance, and increased muscle growth.

Is Creatine Safe?

Creatine is one of the most studied supplements in the world. Research has consistently shown that not only is creatine safe, but it’s also highly effective. Beyond performance in the gym, creatine has cognitive benefits, improving brain function, mental clarity, and even reducing symptoms of depression.

How Much Creatine Should You Take?

The general recommendation is 5 grams per day. However, dosing can vary based on body size and muscle mass:

• If you’re a female, start with 5 grams per day.
• If you’re a male, you might benefit from 10 grams per day (as long as it doesn’t cause digestive discomfort).

Some research shows higher doses can still be effective, but 5 to 10 grams per day is a great starting point.

What Type of Creatine Should You Take?

The best form of creatine is creatine monohydrate. It’s:

• The most researched.
• The most effective.
• The safest.
• The cheapest.

You might find creatine in some pre-workout supplements, but I personally prefer to take it separately. This way, I can take my creatine every day—even on rest days—without having to drink a pre-workout when I don’t need it.

When Should You Take Creatine?

Timing isn’t as important as consistency. Your goal is to build up creatine stores in your body, so it doesn’t matter much when you take it. Personally, I mix mine into my pre-workout drink, but you can:

• Take it before or after your workout.
• Mix it into a protein shake.
• Just scoop it into water and drink it straight.

Whatever works for you—just take it daily.

How Much Does Creatine Cost?

One of the best things about creatine is how affordable it is. A three-month supply costs about $30—that’s only 30 cents a day for one of the safest and most effective supplements you can take.

Final Thoughts: Should You Take Creatine?

Absolutely. There’s no such thing as a magic pill, but creatine is as close as it gets. It’s safe, effective, and budget-friendly. If you’re looking to increase strength, improve performance, build muscle, and even boost brain function, creatine is a no-brainer.

So if you’re not taking creatine yet, today’s the day to start!