Creatine is scientifically safe, legal, and effective for healthy UK adults — with zero evidence of harm when used correctly.

When should you take creatine?

When you first take it, just before workouts. However, after a few weeks when your muscle is fully saturated, the timing does not matter at all, and it should be taken daily.

Do I need to take a loading dosage of creatine?

No, you don’t have to, however if you want to see the benefits faster and saturate your muscles quicker then I would recommend you do a loading phase. You can use a calculator to work out your loading dose.

Will I gain weight if i take creatine?

Yes, you will gain weight, but this is 100% water weight stored inside the muscle cells, not fat. Creatine is an osmotic substance that draws water into the muscle. You can expect your weight to rise by 2-7lbs, but your muscles will look fuller and stronger.

Creatine Calculator & Guide: Science, Benefits, Dosage, and Safety

What Is Creatine and How Does It Work?

Before diving into supplementation, here's some context to make it easier to understand.

Your body uses three different energy systems depending on the activity you're doing.

Energy Systems Explained

⚡ 1. ATP-PC (Phosphagen) System

The system uses ATP stored in the muscles for very short, high-intensity efforts - roughly up to 10 seconds (e.g. sprinting, lifting weights).

🔥 2. Anaerobic Glycolysis (Lactic Acid System)

Uses glucose or glycogen (carbs) for fuel during higher-intensity exercise, lasting roughly 10 seconds to 2 minutes.

💨 3. Aerobic (Oxidative System)

Uses carbs, fats and occasionally protein for longer but lower-intensity exercise, lasting from 2 minutes to 2 hours or more.

How Creatine Works

Creatine directly effects the phosphagen system.

The body only naturally creates 1-2g of creatine a day. To get an extra 3g in, someone would have to eat a full 1kg of chicken!

This is why supplementing creatine is important, because realistically, no one is going to be able to get the amount they need naturally from food.

Creatine increases phosphocreatine storage, allowing for more rapid ATP production during intense activity. In short:

💥 More ATP = Higher power output and better performance during exercise.

This can contribute to:

Improved power during sprints and heavy lifts.
Better muscular endurance.
Enhanced muscular recovery.
Increased muscle cell hydration → muscles look fuller.
Long-term increases in training volume, which supports muscle growth.
May also support brain energy metabolism and cognitive performance.

🔬 Creatine Benefits (Research-supported)

↑ Strength by approx. 5–15%.
↑ Lean muscle mass (by 1–3 kg early on - mainly from water and glycogen).
↑ Performance in short, intense exercise.
↓ Fatigue during repeated high-intensity efforts.
Support for cognitive performance and brain energy metabolism (Alzheimer’s, Parkinson’s, depression).
Assists with muscle maintenance during periods of reduced activity or injury.
Improved training capacity for endurance sports (when combined with carbs).

⚡ Quick fire Q&A

Is creatine safe?

Creatine monohydrate is one of the most widely researched supplements and is considered safe and effective for healthy adults.

When should creatine be taken?

When first taking it, just before workouts. After that, the timing doesn't matter - it's about keeping daily intake consistent.

Do you need a loading phase?

A loading phase isn't required, but it can saturate muscles faster. Our calculator can help work out loading doses for those who want to include one.

Will creatine increase weight on the scales?

An increase of 2-7lbs is common, but this is not fat gain, it's water retention.

Water is stored within cells in the body, and creatines draws in water. This also causes muscles to look fuller, but this isn't "bloating" or "bulk".

Is creatine useful for someone who only walks and doesn't lift?

Creatine can be useful for everyone. Apart from strength, there are many benefits of creatine including general energy metabolism and recovery.

Our consensus...

Based on over 1000+ peer-reviewed studies, we believe that creatine can benefit everyone. We believe that if someone is exercising and not taking creatine, they could be at a disadvantage.

What about protein?

Hitting protein is crucial, regardless of any other supplements you take! You can check out our Protein Calculator here!

Creatine and Menopause

During menopause, natural oestrogen levels decline, which can lead to muscle loss, fatigue, brain fog and weaker bones.

Creatine can support:

Muscle strength and maintenance
Bone health
Brain energy utilisation (mood, focus, mental energy)
Energy and recovery
Metabolism (healthy body composition)

When Creatine Should Be Avoided or Delayed

Creatine may not be suitable for individuals with:

Existing kidney disease or reduced kidney function
Creatine can raise blood creatinine levels and may strain compromised kidneys
Taking nephrotoxic medications (drugs that affect kidneys)
e.g. NSAIDs, certain antibiotics, chemotherapy drugs
Severe dehydration or heat stress
Creatine increases water retention in muscle cells, so dehydration may increase strain on kidneys
If they've been advised to avoid high-protein or high-nitrogen supplements
Pregnancy or breastfeeding
Insufficient research - best to avoid
Children under 16 unless under medical supervision
When on diuretics or dehydration-inducing medications
May interfere with water balance and electrolytes.
Persistent side effects such as nausea, cramping, high BP
Before kidney or liver function testing
Creatine can temporarily affect creatinine blood test results - avoid supplementation 24-48hrs before routine kidney or liver testing.

About the Calculator

Calculations are based on the latest available research and studies.
Loading doses can be spread throughout the day.
Ensure creatine is pure creatine monohydrate - added fillers would require recalculations.
Follow the calculator's guidance rather than relying solely on packaging instructions.