You've probably heard someone at the gym talk about creatine. Maybe you've seen it recommended on TikTok, watched fitness influencers swear by it, or considered taking it yourself to build muscle and improve your workouts.
But here's the thing: Does creatine actually work, and is it safe to take every day?
There are plenty of claims online about what creatine can do. Some people say it helps you get stronger and build muscle faster. Others worry that it causes hair loss, makes you gain fat, or damages your kidneys. And then there's the question almost everyone seems to ask: Should I take it before or after my workout?
With so much information floating around, it can be difficult to separate facts from fitness myths.
So, let's look at what scientific research actually tells us. We'll explore the benefits of creatine, how much you need to take, whether timing matters, and what studies say about its possible side effects, particularly its effects on kidney function.
This isn't about convincing you to buy a supplement. It's about understanding what creatine can realistically do, what the evidence doesn't prove, and whether taking it makes sense for you.
Let's start with the science.
