Table of Contents

1. Introduction
2. Understanding Creatine: The Fuel for Your Drive
3. Navigating the Forms of Creatine Powder
4. The Creatine Loading Phase: To Load or Not To Load?
5. Optimal Timing: When to Take Your Creatine
6. How to Mix Creatine Powder for Best Results
7. Our Commitment to Performance and Purpose
8. Potential Side Effects and Safety Considerations
9. Conclusion
10. FAQ

Introduction

Picture this: you're pushing through your last set, muscles burning, and you need that extra surge of power to finish strong. What if there was a naturally occurring compound, extensively researched and widely recognized, that could consistently help you find that edge? Creatine is precisely that — a powerhouse supplement that has stood the test of time, becoming a staple for athletes and wellness enthusiasts alike. For decades, it has been celebrated for its profound ability to support strength, power, and exercise performance, but its true potential is unlocked when taken effectively.

Despite its popularity, many still wonder about the optimal ways to integrate creatine powder into their daily routine. Is there a "best" time to take it? Should you "load" it? What's the ideal way to mix it for maximum benefit and minimal hassle? These are critical questions for anyone looking to truly harness what creatine has to offer.

In this comprehensive guide, we'll dive deep into the science and practicalities of creatine supplementation. We'll explore the different forms available, demystify the loading phase, discuss the most strategic timings for ingestion, and offer expert tips on mixing to ensure you get the most out of every scoop. Our goal is to provide you with clear, actionable insights so you can confidently integrate creatine into your active lifestyle, supporting your goals for adventure and peak physical well-being. By the end of this post, you'll have a complete understanding of how to take creatine powder effectively, enabling you to experience the difference firsthand.

Understanding Creatine: The Fuel for Your Drive

Creatine is a naturally occurring organic compound found predominantly in muscle cells. It plays a pivotal role in the production of adenosine triphosphate (ATP), the primary energy currency of the body, particularly during high-intensity, short-duration activities. Think weightlifting, sprinting, or explosive movements – these are moments where a rapid supply of ATP is crucial, and creatine helps make that possible.

What is Creatine?

Your body naturally produces creatine in the liver, kidneys, and pancreas from amino acids like arginine, glycine, and methionine. Approximately half of your daily creatine supply comes from dietary sources, primarily protein-rich foods such as red meat, seafood, and animal milk. The other half is synthesized internally. Once produced or consumed, about 95% of creatine is stored in your skeletal muscles, ready to be converted into phosphocreatine. This phosphocreatine acts as a readily available reserve, quickly regenerating ATP when your muscles demand rapid energy, thereby allowing them to sustain high-power output for longer periods. The remaining 5% of creatine is distributed among other tissues, including the heart and brain, where it also contributes to energy dynamics and general wellness support.

Why Supplement with Creatine?

While your body produces creatine and you get some from your diet, muscle creatine stores are typically only 60-80% full in individuals not supplementing. This means there's significant room to increase these stores, and that's where supplementation comes in. By increasing the amount of creatine stored in your muscles, you enhance your body's capacity to generate rapid energy during strenuous activities. This translates to several key benefits for active individuals:

• Enhanced Exercise Performance: Creatine supplementation is renowned for its ability to support improvements in strength, power, and overall performance during resistance exercise and high-intensity interval training. It can help you push harder, lift heavier, and achieve more reps.
• Support for Muscle Growth: By enabling more intense and sustained workouts, creatine indirectly supports muscle protein synthesis, contributing to increased lean muscle mass when combined with a consistent training regimen.
• Improved Recovery: Supplementing with creatine can help with faster recovery between sets and after intense workouts by aiding in the rapid replenishment of phosphocreatine stores.
• Potential Cognitive Support: Beyond physical performance, research suggests creatine may also support brain function, particularly in areas like short-term memory and reasoning, aligning with a holistic approach to wellness.

For those dedicated to an active lifestyle and constantly seeking to optimize their physical capabilities, incorporating a high-quality creatine supplement like our Creatine Monohydrate can be a game-changer. It's a foundational supplement, rooted in scientific research, designed to support your journey towards greater strength, endurance, and overall well-being.

Navigating the Forms of Creatine Powder

When you decide to add creatine to your regimen, you'll quickly discover that the market offers a dizzying array of options, each with its own claims. Understanding the differences between these forms is crucial for making an informed choice that aligns with your goals and body's needs. At BUBS Naturals, we believe in a no-BS approach, providing only clean, functional, and science-backed ingredients. This philosophy strongly guides our choice of creatine.

Creatine Monohydrate: The Gold Standard

Among all the creatine forms, Creatine Monohydrate stands out as the most extensively researched and scientifically validated. Its effectiveness for supporting muscle strength, power output, and lean muscle mass is backed by decades of studies across diverse populations. It is simply creatine bonded with a water molecule, and this simple, pure form is remarkably effective.

• Proven Efficacy: Numerous scientific studies consistently demonstrate that creatine monohydrate is highly effective in increasing muscle creatine stores, leading to tangible improvements in athletic performance.
• High Purity and Safety Profile: Its long history of use and extensive research have affirmed its safety profile for most individuals when used as directed.
• Cost-Effectiveness: Compared to newer, often more expensive forms, Creatine Monohydrate offers exceptional value, providing maximum benefits without breaking the bank.
• Easy Mixing: Our Creatine Monohydrate is designed to mix effortlessly into your favorite beverage, true to our commitment to products that fit seamlessly into your active life.

Because of its unparalleled efficacy, safety, and purity, we proudly offer Creatine Monohydrate as a cornerstone of our Boosts Collection. It's rigorously tested and certified, ensuring you receive a product that lives up to our high standards for quality and performance.

Beyond Monohydrate: Other Forms Explored

While Creatine Monohydrate remains our top recommendation, it's worth understanding other forms you might encounter:

• Micronized Creatine: This is essentially creatine monohydrate that has been processed to have smaller particles. The primary benefit is improved solubility in liquids, which can lead to easier mixing and potentially reduced stomach discomfort for some individuals. While it offers a slight convenience, its fundamental efficacy is the same as standard monohydrate.
• Creatine HCl (Hydrochloride): This form is bound to a hydrochloric acid group, theoretically enhancing its solubility and absorption, meaning smaller doses might be effective. Proponents suggest it causes less water retention and stomach upset. However, current scientific evidence does not conclusively prove it to be superior to monohydrate in terms of performance benefits.
• Kre-Alkalyn Creatine (Buffered Creatine): Marketed as a "buffered" form with a higher pH, this creatine is claimed to be more stable in the stomach, preventing its conversion into inactive creatinine. While the theory sounds promising, studies have not consistently shown a significant advantage over creatine monohydrate in terms of absorption or efficacy.
• Creatine Citrate: This variant combines creatine with citric acid, which improves its water solubility. While this might make it easier to dissolve, higher doses are generally required to achieve the same creatine content as monohydrate, potentially negating its solubility benefits.
• Creatine Malate: Combining creatine with malic acid, this form is hypothesized to offer additional energy benefits due to malic acid's role in the body's energy cycle. Research supporting its superior efficacy over monohydrate is limited.
• Creatine Nitrate: Here, creatine is bonded with a nitrate group, which some believe offers benefits like enhanced vasodilation (improved blood flow). While nitrates themselves have performance benefits, the specific combination with creatine needs more robust research to confirm any unique advantages over monohydrate.
• Creatine Ethyl Ester: This form was designed to be absorbed more efficiently, with claims of better bioavailability and less water retention. However, studies have actually shown it to be less effective than Creatine Monohydrate, as it tends to break down into creatinine more readily.

In summary, while the market is rich with various creatine formulations, Creatine Monohydrate remains the gold standard due to its extensive research, proven efficacy, safety, and excellent value. It aligns perfectly with our mission to provide you with the most effective, no-BS supplements for your wellness journey.

The Creatine Loading Phase: To Load or Not To Load?

One of the most frequently discussed topics in creatine supplementation is the "loading phase." This strategy is designed to saturate your muscles with creatine rapidly, aiming to accelerate the onset of its performance-enhancing benefits. Understanding whether to load or opt for a more gradual approach is key to optimizing your creatine intake.

What is Creatine Loading?

The creatine loading phase involves taking a relatively high dose of creatine for a short period, typically 5 to 7 days, before transitioning to a lower daily maintenance dose. The primary objective is to quickly elevate muscle creatine stores to their maximum capacity. By doing so, your muscles become saturated with phosphocreatine more rapidly than with a consistent lower dose from the start.

Typical Loading Protocol

A common and well-researched loading protocol suggests consuming approximately 20 to 25 grams of creatine per day during the loading phase. To minimize potential digestive discomfort and optimize absorption, this daily dose is usually divided into 4 or 5 smaller servings, each around 5 grams, spread throughout the day. For example, you might take 5 grams with breakfast, lunch, dinner, and before bed. After this initial 5-7 day period, you would then reduce your daily intake to a maintenance dose, typically 3 to 5 grams, to keep your muscle creatine levels elevated.

For context, an individual weighing 80 kg (approximately 176 lbs) could determine their loading dose by multiplying their weight in kilograms by 0.3, which would result in 24 grams (80 kg * 0.3 g/kg). This personalized approach can help tailor the loading phase to individual needs.

The Purpose and Benefits of Rapid Saturation

The main purpose of the loading phase is to achieve muscle saturation quickly. When muscles are fully saturated with creatine, they can regenerate ATP more efficiently during short bursts of intense activity. This means you may experience the performance benefits of creatine—such as increased strength, power, and work capacity—in a matter of days rather than weeks. For athletes or individuals preparing for a specific event, this rapid onset of benefits can be a significant advantage. Studies suggest that a loading phase can boost muscle creatine stores by 20% to 40% within the first week, leading to noticeable improvements in exercise performance.

The Gradual Approach: An Alternative

While the loading phase offers quick results, it is not strictly necessary to experience the full benefits of creatine. Many users opt for a more gradual approach, bypassing the loading phase entirely. This method involves simply taking a consistent daily maintenance dose of 3 to 5 grams of creatine from the outset.

• How it works: With the gradual approach, your muscle creatine levels will still increase and eventually reach full saturation, but it will take a longer period—typically around 3 to 4 weeks—to achieve the same level of saturation as with a loading phase.
• Advantages: One of the main benefits of avoiding the loading phase is a lower risk of experiencing gastrointestinal discomfort, bloating, or temporary water retention, which some individuals report with the higher doses of a loading phase. It can also be more convenient, as you only need to remember one consistent dose each day, and it can make your creatine supply last longer.

Weighing the Options

Ultimately, the choice between a loading phase and a gradual approach comes down to personal preference and how quickly you want to experience the benefits.

• Choose loading if: You want to see performance improvements as quickly as possible, perhaps in preparation for a competition or if you're eager to maximize your gains from the very start.
• Choose a gradual approach if: You prefer to avoid potential stomach upset or bloating, appreciate the simplicity of a consistent daily dose, or if immediate results aren't your top priority.

Both methods are effective in the long term, as the goal is sustained muscle creatine saturation. Whether you opt for a rapid start or a steady build-up, consistency in your daily intake of Creatine Monohydrate is the most critical factor for supporting your strength and performance goals.

Optimal Timing: When to Take Your Creatine

The question of the "best" time to take creatine is a popular one, and while the consensus is that daily consistency matters most for muscle saturation, there are certainly strategic timings that some individuals find beneficial. Unlike stimulants that offer immediate effects, creatine works by saturating your muscle cells over time, so its benefits are cumulative rather than instant.

Pre-Workout: Fueling the Fire

Many individuals choose to take creatine before their workout, often alongside other pre-workout supplements. The rationale here is that having creatine in your system might support immediate energy production for those explosive efforts during your training session.

• Potential Advantages: Taking creatine pre-workout could theoretically ensure that your muscle cells have the maximal amount of phosphocreatine available right when you need it most for high-intensity exercises like heavy lifts or sprints. This can contribute to increased strength and power output during your session.
• Consideration: It's important to remember that creatine is not like caffeine; you won't feel an immediate "boost" from a single dose. Its effects are realized once your muscles are saturated. However, taking it pre-workout can be a convenient way to remember your daily dose and integrate it into a pre-training ritual.

Post-Workout: Maximizing Absorption

Another popular and scientifically supported strategy is to take creatine immediately after your workout. This timing capitalizes on a period when your muscles are thought to be more receptive to nutrient uptake due to depleted energy stores and increased blood flow.

• Potential Advantages: Post-workout is often considered an anabolic window, where muscles are primed to absorb nutrients for recovery and growth. Taking creatine at this time, especially combined with fast-digesting carbohydrates and protein, may enhance its uptake into muscle cells. This supports faster replenishment of phosphocreatine stores, aiding in muscle recovery and preparation for your next session.
• Synergy with other supplements: This timing pairs well with recovery-focused supplements. For example, mixing your Creatine Monohydrate with Collagen Peptides and a source of carbohydrates can create a powerful post-workout shake, supporting both muscle and joint health as part of your comprehensive recovery strategy.

Anytime: Consistency is Key

For many, the most practical and equally effective approach is simply taking creatine at any convenient time of the day, as long as it's done consistently. Since the benefits of creatine are dependent on maintaining elevated muscle saturation over time, the exact timing of a single daily dose becomes less critical than the act of taking it every day.

• Advantages of Flexibility: This method is ideal for those with unpredictable schedules or who prefer not to adhere to rigid timing around their workouts. Whether you take it with your morning coffee (perhaps blended with a creamy MCT Oil Creamer – 10 oz Tub for sustained energy), with a meal, or before bed, consistency ensures your muscle creatine levels remain optimized.
• Focus on the Habit: Building a consistent daily habit is paramount. If taking creatine at a specific time proves difficult to maintain, choosing a more flexible approach will yield better long-term results than inconsistent adherence to a "perfect" schedule.

The Verdict: Prioritize Daily Consistency

While some studies hint at marginal benefits for post-workout timing, the overwhelming evidence emphasizes that daily consistency is the single most important factor for creatine effectiveness. Whether you choose to take our Creatine Monohydrate before or after your workout, or simply at a convenient time each day, ensure you integrate it into your routine regularly. The goal is to keep your muscle stores fully saturated to continuously support your strength, power, and recovery goals.

How to Mix Creatine Powder for Best Results

Once you've decided on your creatine form and timing strategy, the next practical step is ensuring you mix it properly. Creatine powder, especially Creatine Monohydrate, is generally easy to mix, but a few tips can help you avoid clumps and make your daily dose more enjoyable.

The Simplicity of Water

The most straightforward way to take creatine powder is simply by mixing it with water. A standard 8-12 ounces of water is usually sufficient to dissolve a typical 3-5 gram dose.

• Process: Add your scoop of Creatine Monohydrate to a glass or shaker bottle with water. Stir vigorously with a spoon or shake well until the powder is fully dissolved.
• Benefits: Water is readily available, has no calories or added sugars, and ensures you're getting pure creatine without any additional ingredients. It's a clean and effective way to consume your supplement.

Beyond Water: Enhancing Flavor and Nutrition

If plain water isn't exciting enough, or if you're looking to combine your creatine with other beneficial nutrients, there are plenty of delicious options. Mixing creatine with carbohydrate-containing beverages can actually enhance its absorption by stimulating insulin release, which helps shuttle creatine into muscle cells.

• Juice: Fruit juice, such as grape or apple juice, is a popular choice. The natural sugars provide carbohydrates, which can aid absorption. You can also get creative with green juices or beet juice for added vitamins and minerals. For example, a blend of spinach, kale, apple, and lemon provides a nutrient-dense base. Just be mindful of sugar content if you're watching your intake.
• Smoothies: Blending creatine into a smoothie is an excellent way to mask its mild flavor and pack in a wealth of nutrients. Combine it with fruits (like bananas, berries), vegetables (spinach), protein (Greek yogurt, Collagen Peptides), healthy fats (avocado, almond butter), and a liquid base (milk, almond milk). A blueberry and banana smoothie with a scoop of our Creatine Monohydrate is a fantastic pre- or post-workout option.
• Electrolyte Drinks: Consider mixing your creatine with an electrolyte beverage, especially around workouts where hydration is key. Our Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry can offer not only a refreshing flavor but also essential electrolytes to support muscle function and hydration, creating a powerful combination with your Creatine Monohydrate.
• Coffee or Tea: For those who incorporate supplements into their morning routine, creatine can even be stirred into coffee or tea. While the hot liquid can sometimes affect solubility slightly, it often dissolves well, especially if stirred thoroughly. Adding an MCT Oil Creamer – 10 oz Tub can make this a robust, energy-supporting start to your day.

Practical Blending Tips

• Use a Shaker Bottle: For convenience and thorough mixing, a shaker bottle with a mixing ball or screen is often the best tool, especially if you're on the go.
• Add Liquid First: Always add your liquid to the bottle before the powder. This helps prevent the powder from sticking to the bottom and clumping.
• Stir Vigorously: If using a glass, ensure you stir well for at least 30 seconds to fully dissolve the creatine. Some settling might occur with creatine monohydrate if left to sit, so consume promptly after mixing.
• Temperature Matters: While cold liquids are fine, slightly warmer liquids (not hot) can sometimes aid in dissolution, though typically not necessary for finely micronized creatine like ours.
• Experiment: Don't be afraid to experiment with different liquids and recipes to find what you enjoy most. The easier and more pleasant it is to take your creatine, the more likely you are to remain consistent with your daily intake.

Incorporating Creatine Monohydrate into your chosen beverage is a simple yet powerful step in supporting your performance and recovery. With a little creativity, it can become a delicious and effective part of your daily wellness routine, ensuring you get the most out of every dose.

Our Commitment to Performance and Purpose

At BUBS Naturals, our journey began with a profound dedication to a life of adventure, wellness, and giving back—a philosophy inspired by the incredible legacy of Glen “BUB” Doherty. BUB was a man who lived life to the fullest, and his spirit drives our unwavering commitment to providing clean, functional, and science-backed supplements designed to fuel your own adventures.

We believe that what you put into your body matters. That's why our approach is simple: no-BS ingredients. We meticulously source natural, high-quality raw materials, subjecting them to rigorous third-party testing and certifications, including NSF for Sport, to ensure purity, potency, and safety. When you choose our Creatine Monohydrate, you're choosing a product that meets these exacting standards, free from unnecessary fillers or artificial additives. We want you to feel the difference a truly clean supplement makes, empowering your active lifestyle with products that mix effortlessly and deliver tangible support for your wellness goals.

Beyond our commitment to quality, we are deeply committed to giving back. In honor of BUB’s selfless service, we proudly uphold our 10% Rule, donating 10% of all our profits to veteran-focused charities. Every purchase you make with BUBS Naturals contributes directly to supporting those who have served our country, embodying a purpose greater than ourselves.

Our Creatine Monohydrate is a testament to these values. It's a pure, effective supplement designed to support your strength, power, and recovery, helping you push your limits and embrace every challenge with confidence. It's more than just a powder; it's a tool to help you achieve your personal best, backed by a brand that stands for authenticity, quality, and a commitment to making a positive impact. Experience the BUBS difference—one scoop at a time.

Potential Side Effects and Safety Considerations

Creatine is one of the most studied dietary supplements, and for most healthy individuals, it is considered safe and well-tolerated when taken appropriately. However, like any supplement, it's important to be aware of potential side effects and safety considerations.

Generally Well-Tolerated

Extensive research has shown that doses up to 25 grams daily for up to 14 days (during a loading phase) and lower doses of 3-10 grams daily for up to 5 years have been safely used by adults. Our Creatine Monohydrate is a pure, clean, and rigorously tested product, adhering to high-quality standards to minimize any potential issues.

Common, Mild Side Effects

Some individuals might experience mild and temporary side effects, particularly during the initial loading phase due to higher doses:

• Temporary Water Retention/Weight Gain: Creatine draws water into muscle cells, which can lead to a slight increase in body weight and a temporary feeling of "bloating." This is a normal physiological response and indicates that the creatine is being effectively stored in your muscles. It's not fat gain but rather intramuscular water.
• Gastrointestinal Upset: Rarely, some individuals may experience mild stomach discomfort, nausea, or diarrhea, especially if consuming very large single doses. Splitting daily doses during a loading phase or opting for a gradual approach (3-5 grams per day) can often mitigate these issues.

Dispelling Myths

Historically, there have been concerns about creatine causing dehydration, muscle cramps, or kidney damage. However, scientific evidence largely refutes these claims:

• Dehydration and Cramping: Numerous studies have shown that creatine does not increase the risk of dehydration or muscle cramps; in fact, some research suggests it may even help maintain hydration during exercise in hot environments by increasing total body water.
• Kidney and Liver Health: For healthy individuals with no pre-existing kidney or liver conditions, creatine supplementation at recommended doses has not been shown to cause harm to these organs.

Important Considerations and When to Consult a Professional

While creatine is generally safe, certain groups should exercise caution or consult a healthcare professional before starting supplementation:

• Pre-existing Conditions: If you have a history of kidney disease, liver disease, or bipolar disorder (creatine might worsen mania), it's crucial to consult your doctor before taking creatine.
• Pregnancy and Breastfeeding: There is insufficient reliable information on the safety of creatine during pregnancy or breastfeeding. It is best to avoid use during these periods or consult a healthcare provider.
• Children and Adolescents: While some studies have shown creatine to be possibly safe for short-term use in children and adolescents under medical supervision for certain conditions, routine supplementation for performance enhancement in healthy younger individuals is typically approached with caution.
• Medication Interactions: If you are taking any medications, particularly those affecting kidney function, always discuss creatine supplementation with your healthcare provider to avoid potential interactions.

Our commitment at BUBS Naturals is to empower you with knowledge and high-quality supplements. While Creatine Monohydrate is a well-researched and effective tool for wellness, we always advocate for listening to your body and consulting with a healthcare professional to ensure it aligns with your individual health profile and goals.

Conclusion

Embarking on a wellness journey, whether it's scaling new physical peaks or simply maintaining an active lifestyle, requires dedication, consistency, and the right support. Creatine, particularly the pure and effective Creatine Monohydrate, has proven itself as a powerful ally in this pursuit. We've explored its fundamental role in energy production, delved into the various forms, and broken down the nuances of loading phases, optimal timing, and practical mixing techniques.

The key takeaway is clear: while strategies like a loading phase can accelerate muscle saturation and specific timing might offer minor advantages, the paramount factor for experiencing creatine's full benefits is consistent daily intake. By ensuring your muscle stores remain saturated, you empower your body to perform at its best, supporting increased strength, enhanced power, and improved recovery during your most demanding activities. Moreover, by choosing a high-quality, third-party tested supplement like ours, you align with our commitment to clean ingredients and a no-BS approach to wellness.

At BUBS Naturals, we are driven by a passion for adventure, wellness, and purpose, honoring Glen "BUB" Doherty's legacy by providing you with the finest science-backed supplements and giving back to veteran charities. Fueling your body with intention and integrity is not just about physical gains; it's about embracing a lifestyle that pushes boundaries and supports well-being.

Ready to take your performance to the next level? Discover the difference that pure, effective creatine can make in your routine. Explore our Creatine Monohydrate and see how this foundational supplement can support your strength, power, and drive, helping you feel the BUBS difference.

FAQ

Is a creatine loading phase absolutely necessary to see results?

No, a creatine loading phase is not absolutely necessary. While it can accelerate the saturation of your muscle creatine stores, typically allowing you to experience the benefits of increased strength and power within 5-7 days, a gradual approach is equally effective in the long term. By consistently taking a daily maintenance dose of 3-5 grams of Creatine Monohydrate, your muscles will eventually reach full saturation over approximately 3-4 weeks, yielding the same performance enhancements. The choice between loading and a gradual approach often comes down to personal preference for speed of results and minimizing potential temporary side effects like bloating.

What is the best liquid to mix creatine powder with?

The "best" liquid largely depends on your personal preference and goals. Plain water is perfectly effective and provides a clean way to consume creatine. However, mixing Creatine Monohydrate with carbohydrate-containing beverages like fruit juice or a smoothie can slightly enhance absorption by stimulating insulin. For added hydration and flavor, our Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry electrolyte drinks make an excellent choice, especially around workouts. The most important factor is choosing a liquid that encourages consistent daily intake.

How long does it take to see results from creatine supplementation?

The time it takes to see results from creatine can vary based on whether you perform a loading phase. With a loading phase (20-25 grams/day for 5-7 days), you may begin to notice improvements in strength and power during high-intensity exercise within a week, as your muscle creatine stores rapidly increase. If you opt for a gradual approach (3-5 grams/day), it typically takes about 3-4 weeks for your muscles to become fully saturated, at which point you would experience similar benefits. In both cases, consistent daily intake of our Creatine Monohydrate is key to maximizing and maintaining results.

Is creatine safe for long-term use?

Yes, creatine is widely considered safe for long-term use in healthy individuals when taken at recommended dosages. Extensive scientific research, spanning decades, supports its safety and efficacy for continuous use over periods of up to 5 years (and often longer in practice). Side effects are generally mild and temporary, mostly related to initial water retention or occasional gastrointestinal discomfort at higher doses. However, as with any supplement, if you have pre-existing kidney or liver conditions, or any other health concerns, it is always recommended to consult with a healthcare professional before beginning or continuing creatine supplementation.