Creatine is unusual in this category: it is cheap, it is one of the most heavily researched supplements in existence, and the evidence actually supports the main claim. It is also widely misunderstood.
What it does
Creatine helps regenerate the energy your muscles use during short, intense effort. In practice that means more reps at a given weight, and over time more strength and muscle. The NIH Office of Dietary Supplements notes in its review of supplements for exercise and athletic performance that creatine can increase strength, power and the ability to contract muscles for maximum effort.
Why it belongs in a metabolism conversation
Muscle is metabolically active tissue, and holding on to it makes long-term weight management easier — especially with age. Creatine does not burn fat. What it does is support the training that maintains muscle, which is the part most people neglect.
Dosage: loading is optional
The classic protocol is a loading phase of about 20 g daily (split into smaller doses) for 5–7 days, then 3–5 g daily. You can skip loading entirely and simply take 3–5 g daily — it reaches the same place, just over a few weeks instead of a few days. Timing does not matter much; consistency does.
Creatine Monohydrate (e.g. Optimum Nutrition, Bulk Supplements)
- Plain monohydrate is the form used in nearly all the research
- 3–5 g daily; a loading phase is optional, not required
- Creapure® labeling indicates a well-characterized source
Very inexpensive per serving
Check Price →The myths worth clearing up
Creatine is not a steroid and not only for young men. The weight gain people notice early on is water drawn into muscle, not fat. The long-standing worry about kidney damage has not been borne out in healthy adults across years of study — though people with existing kidney disease should still check with a doctor. And the fancy, expensive forms (HCl, buffered, liquid) have never convincingly beaten plain monohydrate, which is also the cheapest.
Safety notes
Well tolerated by most healthy adults. Some people get mild digestive upset, usually solved by splitting the dose and taking it with water and food. Talk to your healthcare provider if you have kidney disease, are pregnant or nursing, or take medication affecting the kidneys.
Pair it with adequate protein — see our protein powder guide.