For Adults 18+ · Sources checked 22 September 2026 · General education.
A training aid with a specific use
Creatine has evidence for repeated, short, high-intensity efforts and some strength-training outcomes. It is not a general solution for fatigue, weight loss or mental health, and responses differ between people. You can build a useful exercise routine without taking it.
NIH Office of Dietary Supplements: exercise and performanceKeep the product straightforward
Creatine monohydrate is the most studied form. More expensive forms have not been shown to be consistently superior. Check the ingredient list, amount per serving and label directions. This guide does not prescribe a dose or a loading schedule; discuss those with a qualified professional if you decide to use it.
NIH Office of Dietary Supplements: exercise and performanceKnow the limits
Water retention can increase body weight, and some people experience stomach symptoms. Safety findings in healthy adults do not establish suitability for everyone. The AIS places evidence-based use in specific sporting situations, with expert guidance; that does not certify this shop's products or individual batches.
NIH Office of Dietary Supplements: exercise and performanceAustralian Institute of Sport: Group A sports foods and supplements