Creatine Monohydrate: Should You be Taking It?

If you’ve spent any time lifting weights, training hard, or trying to get more out of your workouts, you’ve probably heard of creatine monohydrate. It’s not just a supplement gym bros talk about — it’s one of the most researched and reliable performance boosters in the world. So let’s get straight to it: Should you be taking it?

What Is Creatine Monohydrate and What Does It Actually Do?

Creatine monohydrate is a naturally occurring compound found in foods like red meat and seafood, and your body produces some of it on its own. But when supplemented daily, it increases the amount of stored creatine in your muscles, which helps regenerate ATP — your muscles’ primary energy source during high-intensity exercise. The result? More reps, more power, better performance, and improved recovery

The Benefits of Creatine Monohydrate

This isn’t marketing fluff. Creatine monohydrate is backed by over 500 peer-reviewed studies. It's one of the most effective and safest performance supplements available. Here’s what you get:

• Improved strength & power output

• Faster recovery between sets

• Increased lean muscle mass

• Enhanced high-intensity performance

• Improved brain function & cognitive support

• Potential muscle preservation during aging

It’s not just a gym supplement — it’s a health and performance enhancer

Who Should Use Creatine Monohydrate?

Short answer? Almost everyone.

• Beginners who want to build strength and muscle faster

• Regular gym-goers looking to make the most of 3–4 weekly sessions

• Vegetarians/vegans (you get less creatine from food)

• Adults 30+ aiming to retain muscle and strength long-term

• Athletes seeking a competitive edge

It’s also incredibly accessible. No side effects for most, and affordable too.

How to Take Creatine Monohydrate

• Dosage: 3–5 grams per day (most come with a scoop so usuallty one scoop)

• Loading phase: You might’ve heard that you need to “load” creatine by taking 20 grams per day for 5–7 days. While this can help you reach full muscle creatine saturation faster, it’s not necessary. The truth is: taking 5 grams per day will still saturate your muscles — it just takes a bit longer, usually around 2 to 3 weeks. So, loading is optional. If you want faster results, load. If you prefer simplicity, just stick to a consistent daily dose

• Timing: Doesn’t really matter. Just be consistent daily

What About Side Effects?

Creatine monohydrate is safe for healthy individuals. Some people may notice:

• Slight water retention (muscles hold more water — this is normal and temporary)

• Digestive discomfort if taken in excess or without enough water

A common myth is that you shouldn’t take creatine while trying to lose weight because of water retention. While it’s true you might see a small increase on the scale, this isn’t fat, and it won’t make you look bloated or puffy. In fact, many people find their muscles appear fuller and more defined, even while dieting. Creatine doesn’t interfere with fat loss — and it can actually help preserve strength and muscle mass during a calorie deficit.

Important: If you have kidney issues or any underlying health condition, speak to your GP before starting any supplement.

Why Creatine Monohydrate (Not the Fancy Stuff)?

You’ll see other versions like creatine HCL, buffered creatine, or ethyl ester on the market — but none are consistently proven to be better.

Stick to creatine monohydrate. It’s:

• The most researched form

• The most effective

• The most affordable

If you’re training with any level of intensity — whether you’re chasing strength gains, better body composition, or simply more energy and performance — creatine monohydrate deserves a spot in your routine. For less than 10p a serving, you get a legal, safe, and powerful performance edge. In a sea of overhyped supplements, this one actually delivers.