Is creatine safe and does it actually work?

Yes, creatine works, and yes, it's considered safe for healthy adults. Creatine monohydrate at 3 to 5 grams a day is one of the most studied supplements out there, and it reliably gives a small boost to strength, power and muscle gain over time.

It's not magic. Expect a few extra reps on hard sets and a bit more muscle over months, not a transformation.

How to take it

Take 3 to 5 grams once a day. Any time of day works. There's no need for a loading phase, though loading (about 20 g a day split up for 5 to 7 days) gets you to full levels faster. Without loading, you reach the same point in roughly 3 to 4 weeks.

Plain creatine monohydrate is the form that has the research behind it. Fancier versions cost more and haven't been shown to be better. Look for a product that's been third-party tested.

Creatine only pays off if you train regularly, and the regular part is usually the hard bit. League of Fitness matches you 1v1 with someone near your level every day, and lifting sessions sync from Apple Health, so it gives you a reason to get the sessions in.

What about the worries

• Kidneys: in healthy people, studies haven't found kidney damage at normal doses. It can raise a blood marker called creatinine, which can look like a kidney problem on a test even when it isn't. Tell your doctor you take it.
• Hair loss: this comes from a single small study and hasn't been backed up since.
• Water weight: you may gain 1 to 3 lb (about 1 to 1.5 kg) early on from extra water held inside your muscles. It isn't fat.
• Stomach upset: usually from big doses. Splitting it up or taking it with food helps.
• Dehydration and cramps: not supported by the research. Drink water as you normally would.

Who should ask a doctor first

If you have kidney disease, take medication that affects the kidneys, are pregnant or breastfeeding, or are under 18, talk to a doctor before starting. Creatine is optional. Training, enough protein and sleep matter far more, so skip it if it's not your thing.