Creatine Supplement Guide: Benefits, Dosage & Reviews

Enhances high-intensity exercise capacity, increases muscle mass and strength, and supports training adaptations

Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. It is one of the most extensively researched and effective supplements for increasing muscle mass, strength, and exercise performance, particularly during short-duration, high-intensity activities.

performanceAverage Cost: $20/monthUsed by 6 biohackers

Creatine Key Metrics & Safety Profile

8/10

Safety Score

85%

Effectiveness

strong

Evidence Level

low

Cost Level

Research Quality & Regulatory Status

FDA & Regulatory Status

FDA Approved

StatusGRAS

Creatine monohydrate is grandfathered as a dietary ingredient (marketed before 1994). Other forms have been objected to by FDA due to insufficient safety data

Where to Buy Creatine

Compare prices from trusted brands.

💡 Pro Tip: Start with the lowest effective dose and monitor your response. Quality varies between brands - choose reputable manufacturers only.

Creatine Dosage & Timing Recommendations

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Recommended Dosage

Loading phase: 0.3g/kg body weight (approximately 20g) per day for 5-7 days, then 3-5g daily for maintenance. Alternative: 3-5g daily without loading phase

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Optimal Timing

With meals or post-workout to enhance uptake. Can be taken with carbohydrates or protein to improve absorption

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Important Dosage Notes

Always start with the lowest effective dose and gradually increase as needed. Individual responses vary significantly based on body weight, metabolism, and health status.

Creatine Benefits & Effects

✓Increases muscle creatine and phosphocreatine levels by 15-40%
✓Improves high-intensity exercise performance
✓Enhances muscle mass and strength gains during training
✓Reduces muscle damage and enhances recovery
✓Supports anaerobic power and sprint performance
✓May improve cognitive function and reduce mental fatigue
✓Potential neuroprotective effects
✓Enhanced training volume and quality
✓Improved glycogen synthesis
✓Reduced inflammation markers post-exercise

Creatine Side Effects & Safety Considerations

While Creatine is generally considered safe with a safety score of 8/10, some individuals may experience the following side effects:

⚠Weight gain (primarily water retention)
⚠Potential gastrointestinal upset if not taken with adequate water
⚠Muscle cramping (rare and primarily anecdotal)

Creatine Drug Interactions & Contraindications

Creatine may interact with certain medications or conditions. Consult your healthcare provider if you are taking:

⚡Enhanced uptake when combined with carbohydrates or protein
⚡Caffeine may potentially reduce creatine uptake
⚡No significant drug interactions reported

Creatine Reviews from Verified Biohackers

Tim FerrissVerified

Author, Entrepreneur, and Investor

Dosage:

1.5g

Timing:

Daily

Rating:

9/10

“Physical performance and muscle recovery”

Andrew HubermanVerified

Neuroscientist and Professor at Stanford University School of Medicine

Dosage:

Timing:

Daily, timing not critical

Rating:

9/10

“Cellular energy and cognitive benefits”

Rhonda PatrickVerified

PhD in Biomedical Science, Health Optimization Expert

Dosage:

10g daily

Timing:

Split into 2x 5g doses, one in morning coffee

Rating:

9/10

“For muscle strength, recovery, and cognitive function”

Dave AspreyVerified

Biohacker, Entrepreneur, Author, Founder of Bulletproof

Dosage:

5 grams daily

Timing:

Before or after workout

Rating:

9/10

“Supports muscle strength and cognitive function”

Siim LandVerified

Longevity Expert, Biohacker, and Best-Selling Author

Dosage:

Timing:

Daily

Rating:

9/10

“Muscle strength, cognitive function, neuroprotection”

Gary BreckaVerified

Human Biologist, Biohacker, and Longevity Expert

Dosage:

5 grams

Timing:

Pre-workout

Rating:

8/10

“Daily pre-workout to increase strength, endurance, and energy production”

Frequently Asked Questions About Creatine

What is Creatine?

Is Creatine safe?

Creatine has a safety score of 8/10 based on available research and user reports.As with any supplement, individual responses may vary. Always start with the lowest effective dose and monitor for any adverse reactions.

How effective is Creatine?

Creatine has an effectiveness score of 85% with strong evidence supporting its use. Effectiveness can vary significantly between individuals based on genetics, lifestyle, and health status.

Can I take Creatine with other supplements?

Creatine may interact with certain medications and supplements. Known interactions include: Enhanced uptake when combined with carbohydrates or protein, Caffeine may potentially reduce creatine uptake, No significant drug interactions reported. Consult with a healthcare provider before combining supplements.