Creatine 101: What You Should Know
At bStrong, one of the most common supplement questions we hear is: “Should I be taking creatine?” Whether you’re brand new to fitness or you’ve been training a while, creatine is one of the most researched and effective supplements out there. Let’s break it down in a simple way so you can decide if it makes sense for you.
What is Creatine?
Creatine is a naturally occurring compound found in your muscles, brain, and even your diet (mostly in meat and fish).
Your body also makes a small amount in the liver and kidneys.
It helps produce ATP, your body’s “quick energy” for things like lifting, sprinting, or high-intensity exercise.
Why People Take It
Research shows creatine can:
Increase strength and power (great for weight training and explosive movement).
Support muscle growth and workout recovery.
Give you a little extra “push” in high-intensity exercise.
It’s not a magic pill, but if you’re already training consistently, creatine can help you see progress faster.
Cognitive Benefits: What We Know So Far
This is an exciting area of research:
Some studies suggest creatine may support memory, mental clarity, and decision-making—especially during stress, sleep deprivation, or as we age.
Other studies are mixed, so the verdict isn’t final yet.
Bottom line: while not guaranteed, there may be a bonus “brain boost” in addition to the physical benefits.
Is Creatine Good for Women?
Yes! Women actually tend to have lower natural creatine stores compared to men. Supplementing can:
Support muscle strength and reduce fatigue.
Be especially helpful for women who eat plant-based diets (less creatine intake from food).
Help with energy and performance throughout training cycles.
Vegetarians and Vegans
If you don’t eat meat or fish, your body still makes creatine, but your muscles usually start at a lower baseline. This means supplementation can have an even bigger impact:
Vegans and vegetarians often see more noticeable improvements in energy and strength when they start taking creatine.
Creatine monohydrate (the standard supplement form) is synthetic and not made from animal products—so it’s vegan-friendly.
How Much Should You Take?
A common approach in the past has been to do a loading phase: 20g/day (split into 4 doses) for 5–7 days, then drop to 3–5g/day.
But loading isn’t required—you’ll still reach full muscle stores with just 3–5g/day, it just takes a little longer. This approach is highly effective for anyone, from general fitness enthusiasts to competitive athletes. More research is being conducted on higher doses, but long-term evidence remains unclear.
Take it daily - even on non-workout days, as it needs to build up in your system. Consistency matters more than timing.
Which Kind is Best?
Stick with creatine monohydrate.
It’s the most researched, most effective, and usually the most affordable.
Fancy versions (HCL, buffered, etc.) aren’t proven to work better.
Look for brands that are third-party tested for purity (NSF, USP, or Informed Sport). We have a partnership with Thorne supplements, and bStrong members receive 10% off and free shipping. View their creatine here.
Safety and Side Notes
Creatine is well-studied and safe for most healthy adults—even long-term.
Expect a little water retention at first—that’s your muscles storing more energy, not “fat gain.”
It’s not a steroid, and it doesn’t mess with hormones.
If you have kidney issues, are pregnant, or breastfeeding, check with your doctor first.
The Takeaway
Creatine is one of the simplest, safest, and most effective supplements to support strength, energy, and recovery. Bonus: it may even have brain benefits, and it’s especially helpful for women and plant-based eaters.
Like with anything, it works best when paired with consistent training, good nutrition, and recovery. If you’re curious about how creatine could fit into your routine, talk to one of our coaches—we’d be happy to help you figure it out.