Creatine Monohydrate: What the Research Says and 6 Common Myths

Updated September 2026

Creatine is one of the most researched supplements available, studied for decades in athletes, older adults and the general population. It's best known for strength and power, but research is increasingly looking at its role in healthy ageing and brain health too. Here's what the evidence says.

What is creatine?

Creatine is a compound your body makes from three amino acids, and you also get it from meat and fish. It's stored mainly in your muscles as phosphocreatine, which helps rapidly regenerate ATP, the energy your cells use for short, intense efforts like lifting, sprinting or climbing stairs. Supplementing raises these stores, particularly in people who eat little or no meat.

What the research shows

The International Society of Sports Nutrition, which reviewed the body of creatine research, concluded that creatine monohydrate is the most effective supplement available for increasing high intensity exercise capacity and lean muscle when combined with training, and that it's safe for healthy people when used as recommended.¹ Research is also exploring potential benefits for muscle maintenance with age and for brain function, though evidence in these areas is still developing.

Why monohydrate is the form to choose

Supplement shelves are full of creatine types: HCl, ethyl ester, buffered and more. Most are marketed as better absorbed or gentler on the stomach. The research doesn't back that up:

• Creatine monohydrate is the form used in the vast majority of studies, and it's already well absorbed.
• Creatine ethyl ester was less effective than monohydrate at raising muscle creatine in a head to head trial.²
• Buffered creatine showed no advantage over monohydrate for muscle creatine or strength in a controlled comparison.³
• Creatine HCl dissolves more easily, but there's no good evidence it produces better results.
• Micronised creatine is simply monohydrate milled finer so it mixes more easily.

Monohydrate is also the most affordable option, so there's little reason to pay more for newer forms.

6 common creatine myths

Myth 1: Creatine damages your kidneys

In healthy people, research hasn't shown creatine at recommended doses harms kidney function.¹ Creatine can slightly raise creatinine, a marker used in kidney blood tests, which can look like a problem when it isn't. Tell your doctor you take creatine before blood tests. If you have kidney disease, speak to your doctor before using it.

Myth 2: Creatine makes you bloated

Creatine draws water into your muscle cells, which can cause a small increase in body weight in the first few weeks. That's water inside the muscle, not puffiness under the skin. Some people notice stomach discomfort with large single doses, which splitting the dose usually solves.

Myth 3: You need to cycle creatine

There's no evidence your body builds a tolerance. Studies support continuous daily use, and stopping simply means your muscle stores gradually return to baseline.

Myth 4: Creatine is only for bodybuilders

Creatine is studied in women, older adults and vegetarians as well as athletes. People who eat little meat tend to have lower creatine stores, so they may notice more of a difference.

Myth 5: You have to load with 20 g a day

Loading (around 20 g a day split into four doses for five to seven days) fills your muscle stores faster, but it isn't necessary. Taking 3 to 5 g daily reaches the same level in about three to four weeks.¹

Myth 6: Creatine causes hair loss

This comes from a single small 2009 study in rugby players that found a rise in DHT, a hormone linked to hair loss.⁴ It didn't measure hair loss, and the result hasn't been replicated. There's currently no good evidence that creatine causes hair loss.

How to take creatine

• Form: creatine monohydrate
• Dose: 3 to 5 g daily
• Timing: whenever suits you. Taking it every day matters more than when.
• Loading: optional
• Fluids: drink water as normal through the day
• Quality: choose a third party tested product

Speak with your doctor first if you have kidney disease, are pregnant or breastfeeding, or take regular medication.

The bottom line

Creatine monohydrate is well researched, affordable and, for healthy adults, safe at recommended doses. Skip the expensive alternative forms, take 3 to 5 g daily and be consistent.

Where Keeper fits: Keeper Body Boost includes 5 g of creatine monohydrate per sachet, together with 5 g of marine collagen, HMB and vitamin C. Contains fish. Every batch is third party tested. See our testing standards.

References

1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017.
2. Spillane M et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training. J Int Soc Sports Nutr. 2009.
3. Jagim AR et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012.
4. van der Merwe J et al. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college aged rugby players. Clin J Sport Med. 2009.

This article is general information only and isn't a substitute for advice from your healthcare professional.