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If you\u2019re into fitness, you\u2019ve probably considered taking creatine<\/a>. The supplement\u2014which is all over social media<\/a>\u2014can help you build strength. But what even is it?<\/p>\n \u201cCreatine is basically a battery booster for your body and muscles,\u201d says Jim White, ACSM-EP, CPT, RDN, exercise physiologist and registered dietitian. The human body makes creatine, but supplementing with the compound may let you lift heavier, sprint faster, move more explosively, and recover faster, he adds.<\/p>\n Meet the experts: Jim White, ACSM-EP, CPT, RDN, is an exercise physiologist, a registered dietitian, and the owner of Jim White Fitness & Nutrition Studios<\/a>. Dominic Kuza is an exercise physiologist, certified nutrition specialist, and the head of product innovation and advanced clinical education at RAW Nutrition<\/a>. Jenna Stangland,<\/a> MS, RD, CDDS, is a registered and board-certified sports dietician, the director of nutrition for the Minnesota Timberwolves, and the co-founder of A4 Health<\/a>.<\/p>\n Chances are, you\u2019re probably intrigued by\u2014and maybe even want to try\u2014this science-backed supplement. But there are right (and wrong) ways to take it. Here\u2019s the scoop on all things creatine supplementation, including how much to take, how to consume it, and potential side effects, according to experts.<\/p>\n How Much Creatine to Take<\/p>\n Creatine supplementation can benefit people whose fitness routine includes short bursts of intense activity, like sprinting<\/a> or jumping, according to 2021 research in Nutrients<\/a>. But it can also help those who regularly strength train<\/a>. In a 2017 study in the open-access journal of Sports Medicine<\/a>, those who supplemented with creatine experienced a bigger increase in lean tissue mass, chest press strength, and leg press<\/a> strength than the placebo group.<\/p>\n If you fall into either camp, aim to take 5 grams of creatine daily. According to exercise physiologist and certified nutrition specialist Dominic Kuza, this dosage can lead to noticeable strength improvements in as little as three to four weeks.<\/p>\n The Best Ways to Add Creatine to Your DietPurchase pure creatine monohydrate. <\/p>\n To reap the aforementioned creatine perks, Stangland suggests buying creatine monohydrate (rather than creatine Hydrochloride or creatine citrate, for example). \u201cCreatine monohydrate<\/a> is the best, most researched form of creatine,\u201d she explains. While there are creatine supps with added flavors and sugar on the market, it\u2019s also \u201cbest to keep it simple with creatine and go with pure creatine monohydrate unflavored, no other ingredients,\u201d she says.<\/p>\n You\u2019ll also want to purchase creatine from a brand that does third-party testing through the National Sanitation Foundation (NSF) or United States Pharmacopeia (USP), for instance. This practice ensures the ingredients are actually in the supplement and that nothing else accidentally ends up in the mix, like trace metals.<\/p>\n Take it every day, but experiment with timing. <\/p>\n Consistency is king when it comes to creatine. \u201cTo experience the benefits, you need to take it daily,\u201d says Stangland. Not doing so will result in lower levels of the magic compound in your muscles, so you won\u2019t reap the same health and fitness benefits, she explains.<\/p>\n And there\u2019s no best time to take creatine<\/a>: \u201cResearch is inconclusive as to whether it\u2019s better to take it before or after you exercise, so whichever time you make a drink is best,\u201d Stangland says. If you only remember to take it after your workout or at night before bed, that\u2019s perfectly fine\u2014you\u2019ll still reap the benefits.<\/p>\n Take your daily beverages to the next level. Creatine shot: Wellness shots<\/a> don\u2019t start and end with apple cider vinegar<\/a> and wheatgrass. \u201cIf you want to consume creatine in a quick, efficient way, mix a scoop with two ounces of water and take it as a small shot,\u201d says Stangland. Don\u2019t forget to follow it up with a glass of water for maximal benefit, she says. Lemonade: When life gives you lemons, make (creatine) lemonade. Mix a single 5-gram scoop of unflavored creatine with freshly squeezed lemon juice, filtered water, and ice, says Stangland. You can also add honey for a sweeter taste.Workout shake: The next time you whip up a pre- or post-workout drink in your shaker bottle or blender, toss a scoop of creatine in, says Stangland.Don\u2019t forget to hydrate. <\/p>\n Drinking ample fluids when supplementing with creatine is essential to optimize absorption and reduce the risk of dehydration, says Stangland. So, if you\u2019re not mixing your creatine into that much liquid\u2014or a fluid that isn\u2019t water\u2014you\u2019ll still want a glass of H2O nearby.<\/p>\n Don\u2019t dry scoop.<\/p>\n Try a gummy.<\/p>\n Not a fan of powders? There may not be a Flintstones-shaped option, but creatine gummy supplements do exist. Creatine gummies contain ingredients (i.e., sugar, flavoring, and pectin) that unflavored powders don’t, which may not align with your other health goals and could upset your stomach, notes Stangland. But if this tasty form is the only way you’ll take creatine consistently, it may be best for you.<\/p>\n Most creatine gummies come in five-gram servings, but check the label before you take them to make sure you\u2019re not getting less (or more) than you intend.<\/p>\n Potential Side Effects of Creatine Supplementation<\/p>\n \u201cCreatine is one of the most effective, researched, and safest supplements,\u201d says White. So long as you take it in the suggested amounts, that is.<\/p>\n In other words, if you’re a healthy individual, you\u2019ll likely be fine taking a standard dose of five grams per day, Kuza adds. (But it\u2019s always best to talk to a healthcare provider before beefing up your supplement stack.)<\/p>\n Still, side effects are possible\u2014these are the most common ones:<\/p>\n 1. Temporary bloating or weight gain\u200b<\/p>\n
PSA: The worst way to add creatine powder to your daily diet is to dry-scoop it into your mouth. \u201cDry scooping can cause choking and is more likely to result in a stomach ache since you\u2019re consuming the creatine without any fluids,\u201d says Stangland. Further, dry scooping can reduce absorption rates because, without enough liquid, creatine won\u2019t dissolve properly in your system, which limits its effectiveness, says White. So, raw-dogging the supp may also make it less effective overall.<\/p>\n