Miracle Cure or Just Hocus Pocus? If you haven’t looked deeply into creatine and its effects, you might ask yourself this question. After all, not every fitness trend is worth following. Quite the opposite: with some of the trends you've seen, we’d even strongly advise against them. But what about the effects of creatine? Fact or myth? We at Vetain have done the work for you and compiled all the relevant information on this topic here. Enjoy the read!
Why is everyone talking about the effects of creatine?
The most well-known effect of creatine is its connection to muscle growth. Creatine is like your muscles’ personal energy booster – only in a natural form. It is an organic acid that your body produces itself, primarily in the liver, kidneys, and pancreas. The main job of creatine? It supports the rapid availability of energy by being stored in your muscles as creatine phosphate.
So when you push yourself to the limit during a workout, creatine steps in to replenish your energy reserves. This makes it particularly useful for short, intense bursts of exercise like weight training or sprints, acting as a great defense against fatigue.
But it’s not just athletes who swear by it. Creatine can also support brain function and enhance recovery.
No wonder creatine – and especially creatine monohydrate, like the one available in our shop – is considered one of the most popular supplements. It is also more scientifically researched than most other supplements and offers numerous benefits for those who want to get the most out of their body.
For comparison: There are far fewer studies and definitively proven effects on the body for BCAAs, fat burners, and detox products – yet they are still used more often than creatine.
Did you know? Your body produces about 1–2 grams of creatine daily, mainly in the liver, kidneys, and pancreas.
What are the differences in the effects of various creatine forms?
Creatine monohydrate is the classic choice: effective, well-researched, and affordable.
Creatine HCL boasts better solubility and fewer side effects like bloating (which, by the way, can also be easily avoided with creatine monohydrate).
Creatine ethyl ester promises faster absorption but offers fewer actual benefits.
Creatine magnesium chelate combines creatine with magnesium for enhanced performance – unnecessary if you’re already taking a magnesium complex like the one in our vitamin bundle.
How exactly does creatine work in the body?
To truly understand how remarkable creatine’s effects are, let’s take a closer look at its different mechanisms and where they occur in the body.
Even though creatine is well-researched, you should always be fully informed before trying any supplement yourself.
By the way, the effects of creatine listed below are not just anecdotal but based on scientific facts.
The effect of creatine on muscle growth
Creatine is primarily – and for most people, this will be the main reason for taking it – pure fuel for your muscles.
It increases the production of ATP (adenosine triphosphate), the primary energy source for high-intensity activities like weight training.
With more ATP, you can train harder and longer, which directly supports muscle growth. Studies have also shown that creatine improves muscle hydration, leading to the (sometimes desired, sometimes feared) "pumped-up" look.
It also aids in post-workout recovery, boosting both short-term and long-term performance. No wonder it’s so popular among athletes, right?
The effect of creatine on brain function and mental well-being
Your brain also benefits from creatine. It not only provides additional energy to muscle cells but also to nerve cells, which can enhance cognitive function and focus – especially (but not only) in stressful situations or during sleep deprivation.
Studies even suggest that creatine may help with depression and fatigue.
Creatine is, therefore, a real game-changer for both mind and body.
Did you know? Creatine is not just used by athletes – in medicine, it is being researched for its potential benefits in neurodegenerative diseases such as Parkinson’s and ALS.
The effect of creatine on fat loss
While creatine itself doesn’t burn fat, it can still support weight loss – just indirectly:
More strength and endurance enable more intense workouts, which in turn increase calorie expenditure.
At the same time, creatine helps preserve muscle mass during a diet, preventing excessive loss of lean body tissue.
Even though we’re not fans of crash diets – since they’re now often associated with being unhealthy – we have nothing against a lean, athletic look.
And from now on, only with creatine!
The effect of creatine on skin and hair
Creatine is increasingly used in the cosmetics industry because it promotes skin regeneration and protects against oxidative stress – is there anything it can’t do?
It can help make the skin appear firmer and more youthful.
And as for creatine’s effect on hair: It strengthens hair structure by repairing damaged areas, leading to smoother, shinier hair.
Youthful beauty from the inside – thanks, creatine!
How fast does creatine work, and how long do the effects last?
Depending on how you structure your training and your goals, you can start with a loading phase.
This means taking around 20 grams daily for the first five to seven days, divided into multiple doses. This allows you to fill your creatine stores faster.
The first effects, such as increased strength and endurance, can already be felt after a few days.
If you instead take a daily maintenance dose of 3 to 5 grams, it takes about two to three weeks for your creatine stores to be fully saturated and the effects to become noticeable.
And how long do the effects last if you stop taking creatine?
Stored creatine reserves are gradually depleted over four to six weeks, and your body returns to its normal creatine levels.
This means: You won’t lose all your strength or muscle overnight, but the extra performance boost will gradually fade.
The good news? Any muscle mass you built while taking creatine won’t disappear as long as you keep training!
Did you know? Creatine is one of the most extensively researched supplements in the world. Studies date back to the 1990s.
Side effects of creatine: What you should know
Creatine has a reputation for being a safe and well-tolerated supplement – and rightly so.
However, there are a few things to keep in mind.
For example, there are rumors that creatine could harm the liver or heart.
Scientific studies, however, show that healthy individuals experience no negative effects on the liver or heart – even with long-term use.
It’s important to stick to the recommended dosage of 3 to 5 grams daily and not to overdo it for extended periods.
People with pre-existing kidney or liver conditions should consult a doctor before taking creatine.
Creatine for everyone: Women, men, and specific groups
The short and simple answer: Yes. Creatine works the same for everyone.
Women benefit from creatine just as much as men – maybe even more. Why? One of the main reasons lies in natural hormone balance: Women naturally have lower testosterone levels, which plays a key role in muscle growth and strength for men.
Creatine can help compensate for this by increasing energy production in the muscles, thereby improving strength and endurance.
But don’t worry: This doesn’t mean your testosterone levels will rise due to creatine – neither for women nor for men, sorry!
And last but not least, creatine also helps protect muscle mass, especially during diets. Women tend to lose muscle mass more quickly than men, particularly when they are in a calorie deficit.
The myth that creatine makes muscles look "bulky" is nonsense – on the contrary, it promotes a lean and athletic physique.
Who should consult a doctor before taking creatine?
Some groups of people should check with their doctor before supplementing with creatine:
- Individuals with kidney problems (e.g., kidney insufficiency)
- People with liver diseases
- Pregnant and breastfeeding women
- Teenagers and children (due to their developing metabolism)
- People with cardiovascular diseases
- Individuals with digestive issues (e.g., irritable bowel syndrome)
- People with autoimmune diseases (e.g., lupus, multiple sclerosis)
- Those taking medication (e.g., diuretics or blood pressure medications)
- Older adults (as effects can vary individually)
- Individuals with rare metabolic disorders (e.g., creatine transporter deficiency)
The effects of creatine powder vs. other forms
Creatine powder is the most popular and cost-effective way to take the supplement. It’s easy to dose and mix into drinks.
Other forms, such as creatine HCL or capsules, promise advantages like better solubility but are often more expensive.
If creatine tends to cause you stomach discomfort, capsules might be a better choice. They dissolve in the intestines rather than the stomach, which can help prevent digestive issues.
Did you know? Creatine is also found in food! Meat and fish are particularly rich sources – which is why vegetarians and vegans often benefit the most from supplementation.
Taking creatine correctly: Summary of tips and tricks
The question of whether to take creatine before or after training is often debated. Studies, however, show that timing is less important – the key is taking creatine consistently.
Many prefer to take it after training because muscles are particularly receptive to nutrients at that time. Others love it as a pre-workout boost – though it doesn’t really work like a traditional pre-workout supplement.
- The ideal daily dosage is 3–5 grams, at least 3.5 grams, regardless of gender or training level.
- A loading phase with higher doses can saturate creatine stores faster, but it’s not essential.
- Important: Drink plenty of water! Creatine pulls water into the cells, so staying hydrated helps prevent side effects like dehydration or stomach discomfort.
- Combining creatine with other supplements like protein powder or carbohydrates can make it even more effective.
- Carbohydrates increase insulin release, which enhances creatine uptake in the muscles.
A smart routine that includes creatine can make all the difference – helping you get the most out of your training!
Creatine powder can be added to everything from smoothies to pudding, oatmeal, or pancakes.
Myth vs. Reality: FAQs
My creatine has expired – can I still use it or should I throw it away?
Expired creatine isn’t automatically unusable. If it’s been stored in a dry, cool place, it often remains stable beyond the expiration date.
However, its effectiveness may slightly decrease if creatine has been exposed to moisture, as it can convert into creatinine – a less effective compound.
Visible clumps or a strange smell? Better to toss it! Otherwise, expired creatine should still be effective.
Creatine monohydrate or alternatives: Which is better?
Creatine monohydrate remains the number one choice – affordable, effective, and the most well-researched.
Creatine HCL, Kre-Alkalyn, or Ethyl Ester may be more soluble or easier on sensitive stomachs but often don’t offer significant advantages.
For most people, monohydrate is the best option, as long as you choose a high-quality product.
Does creatine make you gain weight?
No, creatine doesn’t cause fat gain. However, it can lead to a short-term weight increase because it pulls water into muscle cells.
This results in fuller-looking muscles and improved performance.
Fat stores remain unaffected – as long as you maintain a balanced diet.
I’m taking creatine but don’t notice any effects. Why?
Not everyone responds to creatine in the same way. "Non-responders" often already have high natural creatine levels in their muscles, so supplementation has little additional effect.
The solution: Take creatine with carbohydrates to improve absorption.
Regular training is also crucial for maximizing its benefits.
