Amino & PerformanceNo.046

Creatine

Strength, power output, muscle recovery.

Typical / RDA3–5 g

Upper limitWell tolerated

EvidenceStrong

How to take it

Timing Anytime, dailyFood OptionalForm Monohydrate

What to know

One of the most researched and effective supplements that exists. Daily consistency beats timing; no need to "load." Pulls water into muscle, so stay hydrated.

Interactions & cautions

Increases water needs — drink more.
Safe for healthy kidneys; check with a doctor if you have renal issues.

Do you actually need it?

Training for strength or power? One of the few clearly worth it.

Questions people ask about creatine

Do you need L-carnitine if you already take creatine?Probably not. While L-carnitine and creatine have different roles in energy, L-carnitine offers limited additional benefits for most individuals.
Can You Take Too Much Creatine? Side Effects and Safe LimitsCreatine is highly effective and well-tolerated. True overdose is unlikely, even at higher doses, but digestive upset can occur.
Creatine Dosing Without a Loading Phase: Same Result, Less BloatingSkipping the loading phase reaches full saturation in 3–4 weeks at 3–5 g/day. When loading is worth it and when it isn't.
Does Creatine Damage Your Kidneys? What the Creatinine Confusion MeansThe kidney scare comes from a misread lab marker, not real damage. Here's the distinction — and when to actually be cautious.

See how this fits your full stack →

Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.