Creatine seems to be the supplement of the moment, and I keep getting asked the same three questions:
What is it?
Should I take it?
And how much should I take?
In short…
Creatine is not a fat burner.
It isn’t going to change everything overnight.
But it is one of the most researched supplements available and, for most healthy adults, appears to be safe when used appropriately.
It may help with:
-Strength and power
– Training quality
– Building or maintaining muscle alongside strength training
– And potentially supporting healthy ageing too
This is why creatine is being talked about so much around menopause.
Menopause can make maintaining muscle, strength and bone health more challenging.
Creatine won’t treat hot flushes or replace the basics, but alongside consistent strength training and enough protein, it may be a useful support tool.
There is also promising research around cognitive function too.
Creatine may support the brain’s energy supply and could potentially help areas such as memory, decision-making and thinking when you’re under stress or tired.
That research is still developing, so it isn’t magic, but it is an interesting area, particularly as we age.
The type to look for is simple:
Creatine monohydrate.
You don’t need a special “creatine for women” version or anything fancy that costs more.
For most people, 3 to 5g per day is the normal range.
And the best time to take it?
Whenever you’ll remember.
The timing matters far less than taking it consistently.
Do you need to load it?
You can, but you don’t need to.
For most people, I’d keep it simple and take 3 to 5g each day, then allow it to build up over a few weeks.
One thing worth knowing is that the scales may increase slightly at first.
That isn’t fat gain.
Creatine draws water into the muscle, so a small increase in scale weight can be completely normal.
Don’t judge whether it is working from the scales alone.
Look at your strength.
Your training quality.
Your recovery.
And how you feel over 4 to 8 weeks.
So, should everyone take it?
No supplement is essential for everyone.
But if you’re already strength training consistently, getting enough protein and looking for a small extra edge, creatine may be worth considering.
The important bit is that it adds to the basics.
It doesn’t replace them.
Strength training.
Protein.
Sleep.
Consistency.
Those things still come first.
If you decide to take creatine, please check with your GP first if you have kidney disease, are pregnant or breastfeeding, take medication that may affect kidney function, or have been advised to avoid supplements.
If you’re looking for the basics first?
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PS. My simple recommendation for a healthy adult wanting to try it would be creatine monohydrate, 3-5g daily, taken whenever you’ll remember.