Is creatine safe?
Creatine is naturally made in the body by three amino acids: methionine, glycine and arginine. However, it’s only produced in small amounts, and is also excreted. This is why you also source creatine in foods such as meat and fish, and can supplement Creatine monohydrate into your workout regimes.
Generally taken before or after a workout, creatine supplements contribute to fully saturating creatine stores in the muscles. This can be beneficial because creatine stores deplete rapidly during exercise.
If taken correctly, creatine supplements are safe. Your body already produces it, so supplementation simply increases the stores in your muscles. Here, we establish how to take creatine safely.
Generally speaking, creatine is usually supplemented once or twice daily with a dose of around 3-5g. This is also referred to as a maintenance dose, as some people training choose to have a loading phase when they first start to supplement with creatine.
The loading phase is a short period of around 5-7 days where you supplement a larger dose of creatine daily – this is usually around 20g per day, which is split up throughout the course of the day into 5g doses. This phase helps to fully saturate creatine stores in the quickest way possible. Though not 100% compulsory, skipping a loading phase means it could take a few weeks to saturate creatine stores fully.
Whilst creatine supplements are safe for a generally healthy user, if you have a pre-existing medical condition, health issue or general concerns about supplementing with creatine, please consult your GP for further advice.