Creatine: the most studied supplement in sports nutrition, and the myths that will not die
Cheap, well evidenced, and surrounded by more folklore than any other tub in the shop.
Creatine monohydrate is the rare supplement where the evidence is large, consistent and mostly boring. It is also cheap, which is probably why so much marketing exists to sell you a different version of it.
What it does
Creatine helps regenerate ATP during short, intense effort. Practically, that means a few more repetitions at a given weight, better performance in repeated sprints, and over months, more training volume - which is what actually drives strength and muscle gain.
Some of the early weight gain is water drawn into muscle cells. That is a real effect and a temporary one, and it is why the scale moves in the first fortnight before any tissue has been built.
It is not a fat burner, it is not a hormone, and it is not a stimulant. It does not do anything on its own without training.
Dose, simply
| Approach | How | Effect |
|---|---|---|
| Straight dosing | 3 to 5 g a day, every day | Muscle saturation in about three to four weeks |
| Loading | About 20 g a day split into four doses for 5 to 7 days, then 3 to 5 g | Same saturation, reached faster; more chance of stomach upset |
| Timing | Any time of day | Consistency matters, timing does not |
| Cycling | Not necessary | Nothing downregulates that requires a break |
Creatine HCl, buffered creatine, creatine ethyl ester and liquid creatine are all sold as improvements on monohydrate. None has shown a consistent advantage over it in the research, and all cost more. Buy the plain one.
The myths, addressed
Kidney damage. In healthy people, creatine at normal doses has not been shown to harm kidney function across a long list of studies. It does raise serum creatinine - the marker labs use to estimate kidney function - which is why telling your doctor you take it matters before a test is interpreted. Anyone with existing kidney disease should ask a doctor first.
Hair loss. This traces to a single small study in rugby players reporting a rise in DHT. It has not been replicated, and no study has shown creatine causing hair loss. It is a plausible mechanism with almost no evidence behind it.
Dehydration and cramps. The literature does not support this; if anything, findings lean the other way. Drink normally.
It is only for men, or only for bodybuilders. Neither is true. The evidence base includes women, and there is growing interest in creatine for older adults for muscle preservation and for cognition under stress and sleep deprivation.
Who it is not for
- People with kidney disease or a single kidney, without medical advice.
- Anyone on medicines that affect kidney function, again without advice.
- Under-18s, where the evidence base is thin and the default answer is train and eat first.
- Pregnancy and breastfeeding, where data are limited.
- Anyone expecting it to replace training, sleep or adequate protein.
Buying it in India
- Creatine monohydrate, unflavoured, is a commodity. Compare price per kilogram, not per tub.
- Look for a named manufacturer, an FSSAI licence number and a batch code.
- Third-party testing marks are worth a premium in a market where adulteration has been documented in other supplement categories.
- Unflavoured powder mixed into water, juice or a shake is the cheapest form; capsules cost more per gram for convenience.
- Clumping in humid Indian weather is normal; store it sealed and dry.
Three to five grams a day, a plain tub, and consistent training. That is the entire protocol, and it is one of the few places in the supplement aisle where the cheap option is also the correct one.
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