Creatine is one of the most studied supplements there is, and one of the few with consistent evidence behind it. It's also cheap. Here's what it does, how to take it, and what the common worries actually say.
What creatine does
Your muscles use creatine to quickly regenerate energy during short, intense efforts like lifting, sprinting and jumping. Supplementing tops up your muscles' creatine stores, which in studies helps people do a little more work per session. Over time that tends to mean better gains in strength, power and lean mass compared with training alone.
How much to take
For most adults, 3–5 g a day is the standard dose. Take it every day, including rest days. It works by building up in your muscles over a few weeks, so consistency matters more than anything else.
Do you need to "load"?
No, but you can. Loading means taking about 20 g a day, split into four doses, for 5–7 days, then dropping to 3–5 g a day. It fills your muscles faster (about a week instead of three to four), but you end up in the same place either way. If loading upsets your stomach, skip it.
When to take it
Timing makes little difference. Take it whenever you'll remember: with breakfast, in your post-workout shake, or with a meal. Mix it with water, juice or your protein.
Common myths
"Creatine causes hair loss"
This comes from one small 2009 study that found a rise in a hormone called DHT in rugby players. It didn't measure hair loss, and it hasn't been confirmed by later research. There's no direct evidence that creatine causes hair loss.
"Creatine damages your kidneys"
In healthy people taking normal doses, studies haven't found kidney harm. Creatine can raise a blood marker called creatinine, which can look odd on a blood test, so tell your doctor you take it. If you have existing kidney problems, talk to your doctor before using it.
"It just makes you bloated"
Most people gain around 1–2 kg in the first weeks, mainly from extra water stored inside the muscle. That's part of how it works, not fat and not the puffy bloating people worry about.
"You need to cycle it"
There's no evidence you need to cycle off creatine. Many people take it continuously.
Which creatine to buy
Plain creatine monohydrate is the most researched form and the best value. Fancier forms cost more without clear extra benefit. We stock Muscle & Strength India Perfect Creatine: the 100 g tub lasts about 33 days at 3 g a day, and the 200 g tub about 66 days.
This article is general information, not medical advice. If you have a health condition or take medication, check with your doctor before starting any supplement.