Creatine is a compound your body makes naturally, and the supplement form most people mean is creatine monohydrate. The NIH says it can help performance during repeated short bursts of intense activity, like sprinting or weightlifting, and it is generally safe for healthy adults.
The usual research pattern is a loading phase of about 20 grams a day for 5 to 7 days, then a maintenance dose of 3 to 5 grams a day. The most common side effect is some water retention, which can show up as modest weight gain. Some people also get mild stomach upset.
So the short answer is yes, creatine is one of the better-studied sports supplements. The real question is whether the use case fits the person taking it.
Sources
This is general information, not professional medical advice. For decisions about your situation, talk to a qualified professional.
More in Health
Are dates and date syrups actually better for blood sugar than refined cane sugar?
Dates may be gentler than table sugar, but they are still sugar and still count.
🩺 Health 8 weeks ago 2 min readAre natural sweeteners like allulose and monk fruit truly safer than aspartame or stevia?
“Natural” does not automatically mean safer; approved sweeteners are usually fine in normal amounts.
🩺 Health 8 weeks ago 2 min readCan a high-sodium diet affect the gut microbiome?
Yes, higher sodium intake can shift gut microbes and inflammatory pathways, but the evidence is still evolving and the overall diet matters more.
🩺 Health 4d ago 3 min read