Choosing the Right Form

Creatine supplements come in various forms, including powdered, pill, capsule, chewable, or liquid form. The most popular and well-studied form is creatine monohydrate. However, it’s important to note that creatine is unstable in liquid, and creatine liquids might not provide enough creatine to be beneficial.

Checking Ingredients and Potential Interactions

It’s essential to read the ingredient list and nutrition facts panel of a supplement carefully. Some creatine supplements contain added ingredients meant to further enhance strength and endurance, such as the amino acids glutamine or taurine, caffeine, or added carbohydrates. Be aware of products that contain proprietary blends, as they often do not list the amount of creatine contained.

Understanding Creatine Supplement Dosage

General recommendations for increasing creatine stores are to take 5 grams, or around 0.3 grams per kilogram of body weight, for five to seven days, split up into four doses. Once stores are saturated, they can be maintained by taking 3 to 5 grams per day.

Creatine is generally safe for healthy adults to use for weeks or months and potentially for years. However, it can cause weight gain due to water retention, particularly in the early phases of supplementation, and when taken at high doses. Other reactions to creatine supplements are rare but may include muscle stiffness, cramps, and GI upset.

Creatine supplements can be a beneficial addition to your fitness regimen, particularly if you engage in high-intensity, short-duration exercises. However, it’s important to choose a high-quality supplement and to consult with a healthcare professional before starting any new supplement regimen.