Creatine is one of the most researched supplements in exercise science. It is widely used by athletes, gym-goers, and increasingly by people focused on strength, performance, and longevity. The question we hear regularly at BeFit Training Physiotherapy is straightforward: should I take creatine?
The answer is that creatine can be beneficial for many people — particularly those doing strength training or high-intensity exercise — but it is not necessary for everyone. Below is a complete evidence-based guide covering how creatine works, its benefits, risks, dosage, and who should and should not use it.
What Is Creatine?
Creatine is a natural compound stored primarily in muscle tissue. Your body produces creatine in the liver, kidneys, and pancreas, and you also obtain small amounts through foods such as red meat, fish, and poultry. Creatine plays an important role in producing ATP — adenosine triphosphate — which is the body’s primary energy source for short bursts of high-intensity activity including strength training, sprinting, jumping, and explosive sport movements.
When muscle creatine stores increase through supplementation, the body can regenerate energy faster during these activities. In simple terms: creatine helps your muscles produce energy more quickly during intense exercise.
Benefits of Creatine
Creatine is one of the most well-studied supplements in sports nutrition, with strong evidence supporting its role in improving strength and exercise performance.
Increased Strength and Power
Creatine helps muscles regenerate energy during high-intensity activity. This can lead to greater strength gains, increased power output, and improved resistance training performance over time. The practical effect is that individuals can train at a higher quality and achieve better strength adaptations over a training block.
Increased Lean Muscle Mass
Creatine supplementation is associated with increases in lean muscle mass, particularly when combined with resistance training. This occurs through increased training volume, greater muscle cell hydration, and improved recovery between sets. Many people notice a small increase in body weight during the first week, which is largely due to water stored inside muscle cells rather than fat gain.
Improved Training Capacity
Creatine may help improve performance during repeated high-intensity efforts, resulting in greater work capacity, improved repeated sprint ability, and better overall training quality across a session.
Creatine for Longevity and Healthy Ageing
Loss of muscle mass is one of the biggest drivers of declining physical function with ageing. Research suggests that creatine combined with resistance training may help support muscle mass preservation, strength maintenance, and physical function over time. For this reason, creatine is increasingly discussed in longevity and healthy ageing strategies, particularly for older adults who are already engaged in structured exercise.
Creatine for Women
Creatine is often misunderstood as a supplement only for bodybuilders, but research shows it can be beneficial for women as well. Potential benefits include improved strength, increased lean muscle mass, and better exercise performance. This may be particularly relevant for women during peri-menopause and menopause, when muscle loss tends to accelerate and maintaining strength becomes increasingly important for long-term health.
Creatine for Endurance Athletes
Creatine is primarily beneficial for high-intensity activities, but endurance athletes may also benefit when using it alongside strength training — particularly for sprint finishing ability, hill running power, and strength adaptations that support overall athletic durability. Some endurance athletes prefer to avoid creatine because of small increases in water weight, which is a valid consideration depending on the sport and event.
How Much Creatine Should You Take?
Most people should take three to five grams of creatine monohydrate per day. A loading phase is not required — taking creatine consistently each day will gradually increase muscle creatine stores over several weeks. Timing is not particularly important. Creatine can be taken after training, with breakfast, or with any meal. The most important factor is taking it consistently each day rather than optimising the timing.
If you decide to supplement with creatine, quality matters. Look for creatine monohydrate products that use Creapure — a widely recognised standard associated with high purity, strict manufacturing processes, and reliable dosing. Because supplements are not tightly regulated in Australia, lower-quality products may contain impurities or inconsistent ingredient amounts.
Is Creatine Safe?
Creatine is widely considered one of the safest sports supplements available. Decades of research show that creatine does not harm kidney function in healthy individuals when taken at recommended doses of three to five grams per day. Most reported side effects — including water retention, mild bloating, stomach discomfort, and temporary weight gain — are uncommon at standard doses and typically occur when excessive amounts are taken.
Creatine supplementation may not be appropriate for everyone. People with kidney disease, liver disease, or certain medical conditions, those who are pregnant or breastfeeding, or those taking medications that affect kidney function should seek medical advice before using creatine.
Should Adolescents Take Creatine?
Creatine is frequently discussed among young athletes, but from a clinical perspective it is generally not necessary for adolescents. Young athletes benefit far more from focusing on strength training technique, proper nutrition, sleep and recovery, and skill development. Supplements should never replace these fundamental pillars of performance — and for most adolescents, the foundations alone are sufficient to drive meaningful athletic development.
Common Questions About Creatine
Does creatine cause hair loss?
There is currently no strong scientific evidence showing that creatine causes hair loss. Some older research raised questions about creatine and DHT levels, but this has not been replicated consistently in the literature. The current evidence does not support hair loss as a confirmed side effect of creatine supplementation at standard doses.
Do you need to cycle creatine?
No. Cycling creatine is not necessary. Taking three to five grams daily continuously is safe for most healthy adults and there is no evidence that taking breaks improves outcomes or reduces risk.
Is creatine safe for women?
Yes. Creatine can support strength training and muscle development in women when combined with resistance training. The evidence supporting its use in women is well-established, and it is particularly relevant for women in peri-menopause and menopause who are managing muscle loss.
Should beginners take creatine?
Beginners do not need creatine to see results from strength training. Most early progress comes from consistent training and proper nutrition. Creatine may be worth considering once a solid training foundation is established, but it is not a priority for someone just starting out.
Should I take creatine if I am focused on longevity?
Creatine is increasingly considered in longevity contexts because of its role in supporting muscle mass and strength with ageing. Combined with a structured resistance training programme, it may support physical function and independence over time. It is not a replacement for exercise — it is a potential adjunct to it.
How BeFit Can Help
At BeFit Training Physiotherapy in Sydney’s Eastern Suburbs, our approach to health and performance focuses on building strong foundations through progressive strength training, movement quality, evidence-based rehabilitation, and structured training programmes. Creatine can support performance in some individuals, but it should always be viewed as supporting training — not replacing it.
If you are unsure whether creatine is appropriate for your situation, or want to build a structured exercise programme around your health and performance goals, our team at both the Edgecliff and Coogee clinics can help. No referral is required.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007.
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003.
Forbes SC, et al. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients. 2021.
Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013.
