Creatine for beginners: do you need it? Dose and side effects

Updated October 2026 · 5 min read

Creatine is one of the most studied supplements in sport. But a beginner does not need it at the start of the journey: regular training, protein and sleep produce most of the result. If you want it later, here is what is known.

What is creatine?

A compound the body makes in part and also gets from meat and fish. It helps muscle produce energy in short, intense efforts. The most studied form is creatine monohydrate.

What does the research say?

The International Society of Sports Nutrition position stand concludes that creatine monohydrate is among the most effective supplements for increasing strength and muscle mass alongside training, and that it is safe for healthy people at normal doses. The effect is modest: it adds to good training and does not replace it.

The usual dose

• 3 to 5 grams a day of creatine monohydrate, at any time of day.
• Some people use a "loading phase" (about 20 g a day split over 5 to 7 days) to fill the muscle faster, but it is not necessary. The small daily dose reaches the same level after a few weeks.
• There is no need for cycling or expensive forms. Buy from a trusted brand, preferably independently tested.

Side effects and cautions

• A small weight gain (about 1 to 2 kg) in the first week from water held in the muscle. It is not fat.
• It can upset the stomach in some people, especially with a loading dose. Splitting the dose and taking it with food helps.
• People with kidney disease and those on medicines that affect the kidneys: ask your doctor first.
• Drink enough water.
• Under 18: ask a doctor first.
• Pregnant or breastfeeding: avoid supplements unless your doctor advises it.

In Ramadan

It can be taken between iftar and suhoor with water and food. Whether taking it is permissible while fasting is a religious and medical decision for you; if you have a question about the ruling, ask a scholar.

Do I need it as a beginner?

No. Start with regular training, enough protein and sleep, and wait 3 to 6 months. If you hit a plateau and want an extra push, creatine is a reasonable option and safe for most healthy people.

Frequently asked questions

Is creatine permitted in sport?

Plain creatine monohydrate is not a banned substance in general sport. If you are an athlete who gets drug-tested, check your governing body's list.

Does creatine harm the kidneys?

In healthy people at normal doses controlled studies have not shown harm, but people with kidney disease should ask their doctor.

Do I take it on rest days?

Yes. The small daily dose works by building up, so taking it every day is fine.

References

Research:

• International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults