Collection: Creatine

What You Need to Know About Creatine

What Is Creatine?

Creatine is one of the most widely researched and effective supplements for improving strength, power and muscle performance. It’s a naturally occurring compound stored in your muscles, where it helps regenerate ATP—the body’s primary energy source for short, explosive movements. Whether you’re lifting heavy, sprinting or aiming to build more muscle, creatine supports your body’s ability to perform at a higher level.

Most supplements provide creatine monohydrate, the most scientifically validated form. Research consistently shows that daily creatine supplementation enhances strength, increases muscle mass and improves high-intensity training capacity (Kreider et al., 2017).

Benefits of Creatine

People commonly use creatine to:

• Increase strength and power output

• Support muscle growth

• Enhance performance during high-intensity training

• Improve recovery and training volume

• Support cognitive function in some individuals

Creatine is one of the few supplements with decades of strong evidence showing improvements in strength, lean mass and exercise performance across various populations (Rawson & Persky, 2007).

A common question is whether creatine is “bad” for you or harmful for your kidneys. The truth is: creatine is safe for healthy individuals when taken at recommended doses. Studies have repeatedly shown no adverse effects on kidney or liver function in healthy people. However, those with existing kidney conditions should consult a healthcare professional before use.

If you want to explore options, check out our Top 10 Creatine Supplements to see Australia’s most popular choices.

What’s in Creatine?

Creatine supplements are generally simple and straightforward. Most products contain:

• Creatine monohydrate: the gold standard, supported by the most research for strength, power and muscle gain (Kreider et al., 2017).

• Buffered or alternative forms (e.g., creatine HCl, Kre-Alkalyn): marketed for improved solubility or absorption, though evidence suggests they offer no clear advantage over monohydrate.

• Micronised creatine: monohydrate processed into finer particles for better mixability.

Creatine can be taken with or without a loading phase. A loading phase typically involves 20 g per day (split into 4 servings) for 5–7 days, followed by a maintenance dose of 3–5 g daily. Without loading, taking 3–5 g daily will still saturate muscles—just over a slightly longer period.

A common question is: How long does creatine take to work?
If you load, effects can be noticeable within 1 week. Without loading, it typically takes 2–4 weeks of daily use for muscle creatine stores to fully saturate and deliver maximum performance benefits.