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Walk through any gym, scroll through social media or listen in on the queue at the pharmacy counter, and you'll hear the same question more often than you used to: "Should I be taking creatine?"

It used to be something people associated with bodybuilders. These days we're asked about it by people in their twenties starting at the gym, women in their forties lifting weights for the first time, and parents in their sixties who want to keep their strength as they age. One large 2026 survey of regular supplement users found creatine had grown in popularity faster than any of the 200 supplements it tracked.

Popularity doesn't tell you whether something is right for you, though. So here is what we know, what we don't, and what to check before you buy a tub.

In this article

• What is creatine?
• What does the evidence say?
• How much do people take?
• Safety and side effects
• Choosing a product
• Frequently asked questions

What is creatine, exactly?

Creatine isn't a stimulant or a hormone. It's a natural compound your body makes and also gets from food, mainly red meat and seafood. About 95% of it is stored in your muscles, where it helps recycle the molecule your cells use for quick bursts of energy, such as lifting something heavy or sprinting for a bus.

A typical diet provides roughly 1 to 2 grams a day, which keeps muscle stores partly (not fully) topped up. Supplements raise those stores further. That's the basic idea behind taking it.

What does the evidence say it can do?

Strength and short, high-intensity exercise

This is where the evidence is strongest. A large body of research, summarised in the International Society of Sports Nutrition's position paper, shows that creatine supplementation raises muscle creatine and can improve performance in high-intensity exercise and help people get more from resistance training. The gains are usually modest rather than dramatic, and they happen alongside training, not instead of it.

Older adults

Some trials in older adults suggest that combining creatine with resistance exercise may give a small extra boost to muscle strength and lean mass. The effect is not large, and exercise itself is the main driver.

Vegetarians and vegans

Because creatine comes mostly from animal foods, people who eat little or no meat tend to have lower muscle stores to begin with, so they may notice more change when supplementing.

Brain health, mood and other claims

You'll see creatine linked online to memory, mood and even protection against brain injury. Research in these areas is interesting but still early, with smaller studies and mixed results. It's reasonable to say "promising, not proven". If a product label promises these benefits as fact, treat it with caution.

How much creatine do people take?

Most research uses creatine monohydrate, the most studied form by a wide margin. The commonly used approach is:

• Maintenance dose: 3 to 5 grams once a day, taken at any time. Consistency matters more than timing.
• Loading phase (optional): some people take around 20 grams a day, split into smaller doses, for 5 to 7 days to fill stores faster. It isn't necessary. Taking 3 to 5 grams daily gets you to the same place in a few weeks and is usually easier on the stomach.

Mix it with water, juice or a smoothie, and drink plenty of fluids through the day. More is not better: once your muscles are saturated, extra creatine is simply passed out in the urine.

Is creatine safe? Side effects and precautions

For healthy adults, creatine monohydrate has been studied for many years and is generally well tolerated at the usual doses. The ISSN review found no compelling evidence that it harms kidney function in healthy people. That said, "generally safe" isn't the same as "safe for everyone".

Common, usually mild effects

• A small rise on the scales in the first week or two, mostly from extra water held in muscle. This isn't fat gain.
• Stomach upset, bloating or cramps, more likely with loading phases or large single doses. Splitting the dose or taking it with food often helps.

The kidney question

Creatine is converted in the body to creatinine, which is the marker doctors use to estimate kidney function. That means creatine can push a blood creatinine result up even when your kidneys are working normally. If you have blood tests, tell your doctor you take creatine so the result is read correctly.

If you already have kidney disease, or a family history of it, speak to your GP before starting. The same goes if you regularly take medicines that affect the kidneys, such as anti-inflammatories like ibuprofen or diuretics (water tablets). Ask your pharmacist to check your medicines.

What about hair loss?

This worry comes mostly from one small study in rugby players, which found a rise in a hormone related to hair loss (DHT). The study didn't measure hair loss itself, and the finding hasn't been convincingly repeated. The honest answer is that a link hasn't been shown, but people with a strong family history of hair loss sometimes prefer to be cautious.

Who should check first

• Anyone with kidney or liver conditions
• Women who are pregnant or breastfeeding, as there isn't enough good evidence to be sure
• Anyone under 18 (talk to a doctor or pharmacist before starting)
• Anyone on regular prescription medicines, if you're unsure about interactions

Choosing a creatine product

The supplement aisle can be confusing. A few practical points we'd suggest (you can also browse our supplements and protein powders or ask the team in store):

• Look for creatine monohydrate. Newer forms are often priced higher without clear evidence that they work better.
• Check the amount per serve. Some gummies and ready-to-drink products contain much less than 3 grams per serve, so you'd need a lot to reach a useful dose.
• Prefer simple ingredient lists. Powders with long lists of added stimulants or "proprietary blends" make it harder to know what you're taking.
• Look for independent quality testing if you compete in sport, as supplements can occasionally be contaminated with banned substances.
• Be wary of big promises. Creatine won't build muscle without training and enough protein in your diet, and it won't make up for poor sleep.

Examples from our range

If it helps to see what plain creatine monohydrate products look like, here are two we stock. This isn't a recommendation of one brand over another. Compare the amount per serve, the ingredient list and the price, and ask us if you'd like a hand.

When to talk to us or your doctor

Your pharmacist can help you work out whether creatine suits you, check for interactions with your medicines and suggest a sensible dose. Come in and ask, or get in touch. It's a free conversation.

See your GP promptly if you notice any of the following after starting creatine:

• Marked swelling in your legs, ankles or face
• Passing much less urine than usual
• Persistent vomiting or severe stomach pain
• Dark-coloured urine together with muscle pain or weakness

Stop taking it while you get advice. If you feel seriously unwell, call 111.

Frequently asked questions

Do I need to do a loading phase?

No. Loading fills your muscle stores faster, but taking 3 to 5 grams daily reaches the same level after a few weeks, with less chance of stomach upset.

Does creatine work for women?

Yes, the way it works in the body is the same. Most older research was done in men, but studies in women show similar changes in muscle creatine. Any benefit still depends on regular strength training. If you're pregnant or breastfeeding, speak to your healthcare provider first.

Will creatine make me gain weight?

Possibly a little, early on. Most of that is water inside the muscle. It usually settles and isn't the same as gaining body fat.

Can I take creatine with coffee?

Many people do, and we're not aware of good evidence that a normal amount of coffee is a problem. If caffeine upsets your stomach, or you notice more bloating, try taking them at different times.

Do I have to take it on gym days only?

Creatine works by building up in muscle over time, so most people take it daily, including rest days.

How long until I notice a difference?

If you load, some people notice changes within a week or so. Without loading, expect a few weeks of consistent use. Some people notice no difference, and that's normal too.

The bottom line

Creatine monohydrate is one of the better-studied supplements, and for healthy adults who do regular strength or high-intensity training, it has a reasonable evidence base and a good safety record at usual doses. It isn't magic, and the evidence for benefits beyond muscle and exercise performance is still developing.

If you're considering it, keep it simple: pick a plain monohydrate product, take 3 to 5 grams a day, drink water, and let your doctor know if you have any kidney concerns or blood tests coming up. And if you're not sure, pop in and ask one of our pharmacists. We'd rather answer your questions first than have you guess.

References and further reading

• Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi.org/10.1186/s12970-017-0173-z
• ConsumerLab. 2026 Vitamin and Supplement Users Survey (press release, 26 February 2026). consumerlab.com
• Healthify NZ, general health and supplement information: healthify.nz
• Medsafe (NZ Medicines and Medical Devices Safety Authority): medsafe.govt.nz
• Kidney Health New Zealand: kidneys.co.nz

Disclaimer: This article is general educational information and is not a substitute for personal medical advice. Supplements can affect people differently, especially if you have a health condition, are pregnant or breastfeeding, or take medicines. Speak to your pharmacist or doctor before starting any new supplement.