Question 1

How much creatine should I take a day?

Accepted Answer

Three to five grams daily is the maintenance dose for most people. Larger individuals may sit at the top of that range. Loading with twenty grams a day for five to seven days saturates stores faster but reaches the same end point.

Question 2

Is creatine monohydrate the best form?

Accepted Answer

On the evidence, yes. It is the form used in the vast majority of trials and no alternative form has beaten it in a fair head to head comparison. Micronised monohydrate is the same molecule ground finer so it mixes more easily.

Question 3

Do I need to cycle creatine?

Accepted Answer

No. No trial supports cycling. Taken daily it keeps muscle stores saturated, and stores fall back over roughly a month if you stop.

Question 4

Does creatine damage your kidneys?

Accepted Answer

In healthy adults, long term trials have not shown kidney damage. It does raise serum creatinine, which can make a routine blood test look abnormal, so tell whoever ordered the test that you supplement. Anyone with existing kidney disease should speak to a doctor first.

Question 5

Does creatine cause hair loss?

Accepted Answer

There is no good evidence that it does. The claim comes from a single small study showing a rise in DHT that has never been replicated, and no study has measured actual hair loss.

Question 6

Is creatine a steroid?

Accepted Answer

No. Creatine is a compound found in ordinary food such as red meat and fish. It is legal, unscheduled and permitted in tested sport. Anabolic steroids are Class C controlled drugs and are a completely different category.

Question 7

When is the best time to take creatine?

Accepted Answer

Timing does not meaningfully matter. The benefit comes from keeping muscle stores saturated, so take it whenever you will remember, with or without food.

Creatine

Pure Creatine Monohydrate 500g

San Myotest

San pH Modified Creatine

Weider Creatine HCL

Weider Krea Genic plus PTK 208 tabs

Weider Maximum Krea Genic

Weider Maximum Krea Genic 554 g

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