Does creatine actually work?

Yes, and emphatically so. For building strength and improving high-intensity performance, this is one of the easier questions in all of nutrition to answer, because the evidence is both strong and remarkably consistent. It is one of the best-supported supplements there is, particularly when it is paired with regular resistance training.

Is creatine worth it?

For most active people, the answer is a comfortable yes. When you weigh it up, very few supplements offer the same mix of being genuinely cheap, reliably effective and safe for healthy users. It will not transform you overnight, but the value for money is honestly hard to beat.

Should I take creatine every day?

Yes, daily use is the way to go. Taking a few grams every day is what keeps your muscle stores full over time. That includes rest days, since you are maintaining your levels rather than fuelling a single session, so an occasional missed day is no disaster.

How long does creatine take to work?

It depends a little on how you start. With a loading phase, your stores fill in about a week, whereas a steady daily dose gets you to the same point over roughly three to four weeks. The visible strength and performance gains then follow gradually as you keep training, rather than arriving on the first day.

Does creatine cause hair loss?

On the current evidence, no. The worry traces back to a single small study that measured a hormone rather than any actual hair loss or baldness. No study since has shown that creatine makes your hair fall out, so the worry runs a long way ahead of the evidence.

Does creatine make you gain weight or bloated?

You might see a small rise on the scales early on, but this is mostly water held inside the muscle, not fat. So while it is technically a yes for the first week or two, it is not the kind of weight most people actually worry about. Any sense of feeling bloated usually settles as your body adjusts over the following weeks.

Creatine Review: Benefits, Dosage & Evidence