Creatine monohydrate is one of the most researched and well-established ingredients in sports nutrition. The body produces about half of its daily creatine requirement itself (in the liver and kidneys), while the remaining half is typically obtained from food, mainly meat and fish. In total, the body needs about 1–3 g of creatine per day to maintain normal, non-supplemented stores, depending on muscle mass (Kreider et al., 2017). A standard additional dose of 3 g per day is sufficient for most users regardless of body weight; only for larger, heavier athletes do studies allow for up to 5–10 g per day. There is no scientific basis for women needing a lower dose than men, nor are there any special recommendations based on age – it is considered safe for healthy adults from teenagers to older adults (Kreider et al., 2017).

The biggest fear associated with creatine is water retention and a "bloated" appearance. A slight increase in body weight in the first weeks (usually 1–2 kg) is due to water inside the muscle cells, not fat – the effect is expected, temporary, and subsides once you stop using the product. Another common myth, especially among women, is that creatine causes excessive muscle mass or a "bulky" appearance. Research shows that creatine does not affect hormone levels, including testosterone (Antonio et al., 2021) – muscles only grow in combination with regular training, and the mechanism is the same for both men and women.

Another common concern is safety with long-term use, particularly fear of straining the kidneys. Studies in healthy individuals show no negative effects on kidney function even with many years of regular use (Kreider et al., 2017). "Cycling" creatine is also often mentioned – that is, taking occasional breaks from use, for example a few weeks on and then a few weeks off. There is no scientific basis for this: the body does not lose its ability to produce its own creatine after stopping use, and muscle stores simply gradually decline back to baseline levels after discontinuation – taking breaks does not increase effectiveness. If you have existing kidney disease, consult a doctor before use.