Creatine is one of the most researched supplements there is, and also one of the most misunderstood. It isn't a steroid, it isn't only for bodybuilders, and you don't need a complicated routine to take it. Here's what it actually does and how people use it.
What creatine is
Creatine is a compound your body makes on its own, mostly in the liver and kidneys, from three amino acids. You also get some from food, mainly meat and fish.
Most of it is stored in your muscles, where it helps recycle ATP, the molecule your muscles use for quick bursts of energy. That's why it matters most for short, intense efforts like lifting, sprinting and jumping.
What the research says it does
The International Society of Sports Nutrition calls creatine monohydrate the most effective nutritional supplement currently available for increasing high-intensity exercise capacity and lean body mass during training.
In plain terms, studies generally find that people who train and take creatine can do a little more work in hard sets, which over time can support strength and muscle gains. It isn't a shortcut. It helps most when it's paired with regular training.
Why monohydrate
You'll see creatine sold in many forms with bigger price tags. Creatine monohydrate is the form used in the large majority of studies, and the ISSN notes it's the most extensively studied and clinically effective form. That's why it's the one we use.
Creatine and your brain
Your muscles aren't the only place creatine works. Your brain uses the same quick-energy system, and it's a very energy-hungry organ. That's why researchers have been looking at creatine and the mind.
- Memory: a 2024 review that pooled 16 trials found creatine monohydrate had a small positive effect on memory. There were also signs of faster attention and processing speed, but no clear effect on overall thinking or executive function. The authors rated the evidence for memory as moderate and called for larger trials.
- When you're short on sleep: a 2024 study gave 15 sleep-deprived volunteers a single very high dose, around 25 g for a 70 kg person. Their processing speed and short-term memory held up better for several hours. That's about five times a normal serving, and the researchers noted lower doses haven't been tested, so it isn't something to copy at home.
The short version: the brain research is promising and growing fast, but it's still early. The everyday reason to take creatine is still training, with the brain research as a possible bonus.
Creatine for women
Creatine has a reputation as a "guy supplement," but a growing body of research says women may have even more to gain.
- Lower natural stores: a 2021 review in Nutrients notes that women have 70 to 80% lower creatine stores than men, and tend to eat less creatine-rich food like red meat and fish.
- Strength and training: before menopause, studies generally find creatine helps women improve strength and exercise performance.
- Around and after menopause: when it's combined with resistance training, most studies support gains in muscle and strength. Results for bone are mixed so far.
- Brain and mood: researchers think women may respond especially well to creatine's effects on brain energy. In the 2024 review above, the processing-speed benefit showed up in women but not men, though that was based on only a few studies.
The same reviews are clear that women have been understudied, and larger, longer trials are needed. There are no human studies on creatine supplements during pregnancy, so if you're pregnant or nursing, check with your doctor first.
Who takes it
- People who lift or train hard: strength training, sprinting and team sports with repeated bursts of effort.
- Women: starting with lower natural stores, and the research is catching up (see above).
- People who eat little or no meat: research shows vegetarians tend to have lower creatine stores in their muscles, since food sources are mostly animal-based.
- Anyone who wants a simple, well-studied basic: it's one ingredient, unflavored, and mixes into water or a shake.
How to take it day to day
There are two common approaches in the research:
- With a loading phase: a larger amount split across the day for about 5 to 7 days to top up your muscle stores quickly, then a smaller daily amount.
- Without loading: a steady 3 to 5 g a day. Your stores fill up more slowly, over about 3 to 4 weeks, and end up in the same place.
Either way, the habit that matters is taking it every day, including rest days. Timing matters much less than consistency.
The directions on our label are: one scoop in 8 oz of water or juice four times a day for the first five days (the loading phase), then one or two scoops a day after that, or as directed by your healthcare professional.
Common questions
- Will it make me gain weight? Some people see a small increase on the scale in the first weeks, mostly from extra water stored in the muscles. That's normal.
- Do I need to cycle it? The research doesn't show a need to cycle on and off.
- Can I mix it with my protein shake? Yes. Unflavored creatine disappears into most drinks.
Where bare creatine fits
bare Creatine is creatine monohydrate, unflavored. One ingredient, nothing else.
Each scoop gives you 5 g of creatine, and there are 50 servings in a pouch (9.9 oz / 281 g).
It's vegan, gluten free, lactose free, corn free, non-GMO and made in the USA. It pairs easily with bare Protein in one shake.
Sources
- Kreider RB, et al. "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition, 2017.
- Antonio J, et al. "Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?" Journal of the International Society of Sports Nutrition, 2021.
- Xu C, Bi S, Zhang W, Luo L. "The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis." Frontiers in Nutrition, 2024.
- Gordji-Nejad A, et al. "Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation." Scientific Reports, 2024.
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. "Creatine Supplementation in Women's Health: A Lifespan Perspective." Nutrients, 2021.
- Smith-Ryan AE, et al. "Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause." Journal of the International Society of Sports Nutrition, 2025.
- Burke DG, et al. "Effect of creatine and weight training on muscle creatine and performance in vegetarians." Medicine & Science in Sports & Exercise, 2003.
This article is general information, not medical advice. If you're pregnant or nursing, under 18, or have a medical condition (including kidney disease), talk to your doctor before using creatine or any supplement. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.