Creatine is a popular supplement used to improve power, strength, and energy during exercise. The supplement may improve your physical performance, lower inflammation, and increase muscle growth. If you take creatine consistently, it can take one to four weeks to see results, depending on your dose and other factors.
The amount of time it takes to see the effects of creatine varies. Most people can begin to see results after seven days of creatine. Consistent use can lead to improvement within 28 days (or four weeks).
Initial Loading Phase (Days 1-7)
When first starting creatine, it is often recommended to take a loading dose. A loading dose is a short-term dose that is higher than the typical recommended long-term dose. Taking a loading dose helps the medication or supplement build up in your body quickly so it can start working faster.
A loading dose is usually 20 grams per day (or 5 grams four times a day) for five to seven days. This dose “loads up” the amount of creatine stored in your muscles.
If you were taking the usual maintenance dose of about 3-5 grams a day, it would take about 28 days to get the same effect as the loading dose in seven days. It does not appear that taking a higher dose for a shorter amount of time (like three days) makes much of a difference.
During the initial loading phase, you may experience side effects like stomach pain, cramping, and diarrhea. The risk of side effects lowers the longer you take creatine.
Short-Term Effects (Days 8-14)
After the first week, it is recommended to take 3-5 grams of creatine each day. Some studies have shown that larger athletes may need 5-10 grams each day to help maintain creatine levels. This is because they typically have more muscle. Some smaller people may also find benefit in lower creatine doses. Once you find the right dose for you, the key to getting results is consistency.
The short-term phase is usually when people begin to see some type of change in their exercise ability. You may notice that you can lift heavier weights or perform an activity longer than before. You may also begin to notice that you feel less tired or sore after a workout.
During the loading and short-term phases, you may notice weight gain or bloating. This is normal and is likely caused by the larger amount of creatine and water consumed during the loading phase. Creatine pulls water into your muscle cells, which makes them look larger. This is necessary to help creatine work well.
Medium-Term Effects (Days 15-28)
By day 15, you should continue to see improved results. If you continue to take 3-5 grams of creatine daily, you should notice improved strength and energy. You may also notice weight gain, which can be due to water moving into your muscle cells or muscle growth. Towards the end of this phase, your body begins to adjust to the new “normal” levels of creatine in your body.
Long-Term Effects (More than 28 Days)
You will notice the most change in your body after four to eight weeks of using creatine consistently. Again, the most important factor for getting results from creatine is taking it consistently.
The International Society of Sports Nutrition (ISSN) says that it’s safe to take up to 30 grams of creatine daily for up to five years. More long-term studies are needed to support this claim. Your risk for side effects does not increase the longer you take creatine.
Different factors can influence how well creatine works for you, such as:
- Baseline creatine levels: If your creatine levels are very low, it will take more time for creatine to restore your levels and for you to see results.
- Body composition: Your weight, muscle mass, and overall body composition can affect how well and quickly creatine works for you. If you have less muscle to start with, you may not see results as quickly as someone with larger and stronger muscles. Genetics and how your cells function can also affect how well creatine works.
- Training intensity: If you complete high-intensity exercises, you may see more benefit with creatine. Examples of high-intensity exercises include sprinting, weightlifting, and jumping.
- Diet: Creatine can naturally be found in animal-based products like fish and beef. If you do not already eat these foods regularly, your creatine levels are likely low. For instance, people following a vegetarian diet usually have lower levels of creatine. So, they may see results quicker than people who eat animal products.
- Age: Older people typically have less muscle and lower levels of creatine. This may impact how effective a creatine supplement is for them.
- Hydration level: Staying hydrated helps lower your risk for side effects and improves how well your body absorbs and uses creatine.
- Consistency and adherence: To see results, you must take creatine consistently.
- Supplement quality: The purity and quality of your creatine supplement may affect how well it works. Be sure to read the label and check for a third-party testing seal to ensure the product is pure and safe.
It can take weeks or months of taking creatine to begin seeing positive changes in your body and strength. Consistency is key to ensuring you are seeing these changes.
Once your creatine levels are raised, it takes four to six weeks to return to your initial (baseline) levels. This is why it is important to continue taking creatine if you want to maintain high creatine levels and see results.
Some common misconceptions people have about creatine include:
- The best time to take creatine is right before or after a workout: Your body stores creatine when you take it. So, if you take it consistently, it doesn’t matter whether you take it before or after exercise. Your creatine level is highest one to two hours after you take a dose, and stays high for about four hours. Some researchers suggest that increasing blood flow to the muscles with exercise within this time frame can help support muscle growth. However, more research is needed to understand the optimal time to take creatine.
- A loading dose of creatine is required: You do not have to take a loading dose of creatine to see the effects of the supplement. However, taking the loading dose for five to seven days will help you see effects sooner. If you only take the 3-5 gram dose every day, you will begin to see results after about 28 days.
- Creatine is only good for resistance or power exercises: While creatine does greatly help with resistance and power exercises, the supplement may be useful in many other ways. For example, research shows that creatine may improve energy during longer workouts, enhance exercise recovery, and support brain health.
It is important to consistently exercise while using creatine. Exercising while taking creatine improves how well it works in your body.
In a 2021 study, adults without underlying health conditions took creatine while cycling with only one leg for one hour. Researchers found that the amount of creatine in the muscles was higher in the leg that completed the exercise.
Diet can also affect how well creatine is absorbed and stored in your body. Eating a well-balanced diet can help ensure you are receiving the proper nutrients. Research has shown that taking creatine with carbohydrates or protein may also help improve creatine levels in the body.
Creatine is a popular supplement used to improve power, strength, and energy during exercise. Most people can begin to see results after seven days of taking a loading dose of creatine. Consistent use can lead to improvement within 28 days (or four weeks).
Factors like diet, age, hydration level, and training intensity can affect how well a creatine supplement works. Talk to your doctor if you are interested in learning how creatine may be useful for you.
