Should You Start Taking Creatine?

One of the most common questions we've been hearing lately is:
“Should I start taking creatine?”

Here’s the truth—creatine isn’t magic, but it is one of the most researched and effective supplements you can take.

Here’s what it can do for you:

• Increase strength and power so you can push harder in workouts

• Help you recover faster between sets

• Support muscle growth and keep muscles looking fuller

• Boost brain health, memory, and focus

• Even support healthy aging and bone health

So…should you take it? Let’s break it down.

Yes, it makes sense if…

• You want to get stronger and see more progress in your workouts

• You’re looking for a safe performance boost with decades of research behind it

• You want to support long-term health (not just fitness)

Maybe not right now if…

• You have existing kidney issues (check with your doctor first)

• You’re expecting it to do all the work for you (nutrition, training, and recovery still come first!)

The Bottom Line:
For most healthy people, creatine is a simple, safe, and effective way to take your training and recovery up a notch.

The standard dose is just 3–5g a day—easy to mix into water, coffee, or a shake.

I love to get the ones that are flavored to help improve my water intake. 

And it's one of the cheapest supplements because it's literally just one ingredient...creatine monohydrate. 

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Common Q&A on Creatine:

Q: What is creatine?
A: Creatine is a naturally occurring compound found in your muscles. It helps your body produce quick energy during high-intensity exercise.

Q: Do I really need creatine?
A: You don’t need it, but it’s one of the most researched and effective supplements out there if your goal is strength, performance, or building muscle.

Q: Will creatine make me bulk up or look puffy?
A: Nope. Creatine helps your muscles hold a little extra water inside the muscle (not under the skin), which can actually make them look fuller—not bloated.

Q: Is creatine safe?
A: Yes, for healthy adults, creatine is safe and well-studied. Just stick with the recommended dose (3–5 grams daily).

Q: Do I need to load creatine?
A: You can, but you don’t have to. Loading (20g/day for a week) just saturates your muscles faster. If you just take 3–5g daily, you’ll get the same results over time.

Q: When should I take creatine?
A: The most important thing is consistency. Take it every day—morning, night, pre- or post-workout. Just pick a time you won’t forget.

Q: Can women take creatine?
A: 100% yes. Women get the same benefits—better strength, recovery, and energy in workouts—without “bulking up.”

Q: Does creatine cause kidney damage?
A: In healthy people, no. Research shows no harm to kidneys when taken as recommended. If you already have kidney issues, check with your doctor first.

Q: How fast will I notice results?
A: Some people feel stronger or less fatigued within a week or two, but the biggest results come after your muscles are fully saturated (around 3–4 weeks).

Q: Can I just get creatine from food?
A: You’d have to eat a lot of red meat and fish to hit effective levels. Supplementing makes it way easier.

To more health & muscles,
Josh