Sport & Hydration
Creatine: effects, intake and daily routine
What is creatine?
Creatine is a compound produced by the body. A large part of it is stored in the muscles, where it is linked to rapid energy supply during short, intense exercise.
Creatine is also found in animal foods and can be taken as a food supplement. The best-studied form is creatine monohydrate.
Creatine is:
- not a protein;
- not a stimulant like caffeine;
- not an anabolic steroid;
- not a substitute for training.
Which effects may be communicated for creatine?
In the EU, health claims about foods are only permitted if they are expressly authorised. For creatine, there are exactly two authorised claims.
1. The performance claim:
Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
The claim is subject to conditions: according to the claim, the beneficial effect is obtained with a daily intake of 3 g of creatine, and the claim is intended for adults performing high-intensity exercise. 1
2. The claim for adults over 55:
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults aged 55 and older.
This claim doesn't apply in isolation either. It is tied to a daily intake of 3 g of creatine and to regular progressive resistance training: at least three times a week over several weeks, at an intensity of around 65–75% of the one-repetition maximum. The claim may only be used for foods intended for exactly this target group. 2
What is not covered in either case: sweeping promises that go beyond the quoted wording – for example about any kind of physical activity or everyday life in general.
Creatine, the brain, brain fog and the menopause: what is proven?
These topics currently come up a lot on social media. So here is a sober assessment, separated into the state of research and the legal situation.
State of research: The link between creatine and cognitive function is being studied scientifically. In 2024, EFSA evaluated ten human studies on endpoints such as memory, verbal fluency, attention, alertness, processing speed, psychomotor speed, executive function, general cognitive performance and fluid intelligence. 3
Legal situation:
There is currently no authorised health claim in the EU for creatine improving cognitive function. In 2026, the European Commission expressly refused to authorise such a claim after EFSA was unable to establish a cause-and-effect relationship on the basis of the data submitted. This concerns, among other things, claims about memory, attention and processing speed. There is also no authorised creatine claim for brain fog or for the perimenopause or menopause.
Regulation (EU) 2026/1118 of 26 May 2026 has applied since 16 June 2026. 4
For this article and for any product communication, this means: no purchase recommendation, individual effect, dosage recommendation or expectation for women in the menopause can be derived from ongoing research. If you read such claims, treat them as what they legally are: unauthorised advertising claims.
Why is creatine taken daily?
Creatine isn't used like an acute pick-me-up. Regular intake serves to gradually build up or maintain the creatine stores in the muscles. 5
That's why, in the protocols studied, creatine is usually also taken on rest days. For a routine that works in everyday life, regularity is more important than searching for the perfect time of day.
Take the portion stated on the pack every day at a time you can reliably stick to.
How much creatine is usual?
For both authorised EU claims, 3 g of creatine per day is the condition.
Scientific studies often use daily amounts of 3 to 5 g. 5 For a product you buy, however, the specific directions for use on the pack always remain decisive. A higher amount is not automatically better, and the stated recommended daily dose must not be exceeded.
Is a loading phase necessary?
No. A loading phase is not essential.
In a loading phase, significantly larger amounts are split into several portions over a few days to fill the stores more quickly. A regular normal daily amount also fills the stores, just more slowly. 5
No complicated loading phase – take the stated daily portion regularly.
Does creatine have to be taken before or after training?
There is no general requirement to take it immediately before or after training.
For most users, regular intake is more important than timing to the minute. Creatine can, for example, be combined with a meal or a daily drink, unless the product instructions say otherwise.
What to look for when buying and using creatine
A creatine product can be compared on the basis of verifiable details – not advertising promises.
- Form: Creatine monohydrate is the form for which the most data are available. Other forms have been studied far less often.
- Amount per daily dose: What matters is the figure per recommended daily portion, not the big number on the front. Our guide Per capsule or per daily dose? explains how to read it.
- 3 g reference: The 3 g per day are not a quality feature but the condition of the two authorised claims. A product that doesn't provide this amount per daily portion must not be advertised with these claims.
- Labelling: List of ingredients, net quantity, directions for use, warnings and responsible business must all be stated in full. What belongs on a label is explained in our guide Reading labels.
- Proof of quality: Product-specific evidence is meaningful – a certificate of analysis for the respective batch, information on manufacturing, testing for contaminants. Sweeping phrases such as "purest creatine" or "the best on the market" without evidence for exactly this product say nothing.
- Storage and use: Store in a dry place, take with plenty of fluid, follow the directions for use.
Is creatine suitable for women too?
Biologically, creatine is not limited to men. Nevertheless, many sports science studies were conducted predominantly with male participants.
Reviews summarising the state of research on women point above all to one thing: research gaps, different study designs and inconsistent results. 67 They are a stocktake of research – not evidence of a benefit that goes beyond the authorised claims.
There is no special gender-specific dosage. The daily intake of 3 g required for the authorised claims does not differ by gender.
We deliberately don't use statements that go beyond the two authorised claims – for example about hormones, the menstrual cycle, the perimenopause or menopause. There is no authorised claim for them.
What applies to people over 55?
For this group, there is the second authorised claim quoted above. The order is important: the claim describes an effect of resistance training that can be enhanced by daily creatine intake – not an effect of creatine alone.
Without the regular progressive resistance training the claim requires, the claim doesn't apply. So even in this target group, creatine does not replace training. 2
Does creatine lead to weight gain?
At the beginning, body weight can increase due to changes in water retention in the muscles. This is not the same as an increase in body fat. 5
Individual responses vary. If you keep an eye on your weight, don't be too quick to interpret every short-term change as fat gain.
What should you consider regarding tolerance?
In healthy adults, creatine is considered well tolerated in the usual amounts studied. 5
Regardless of this: with existing kidney disease, during pregnancy and breastfeeding, for minors, with regular medication or ongoing medical treatment, intake should be discussed with a doctor beforehand. Food supplements are not a substitute for medical advice.
Conclusion
Creatine doesn't belong exclusively in the bodybuilding corner. However, the clearest and legally sound area of use remains physical performance in repeated short, intense bursts of exercise – and, under the conditions mentioned, supporting resistance training in adults over 55.
Anything promised beyond that is currently not authorised. This is not a judgement on the research, but a statement about the status of EU authorisation.
Related
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Frequently asked questions
Do I have to take creatine every day?
Regular daily intake is the usual routine, including on rest days. The directions for use of the respective product are decisive.
Why does everyone talk about 3 g?
3 g per day is the condition to which both authorised EU claims are tied.
Do I need a loading phase?
No. A loading phase can fill the stores more quickly, but it is not essential with regular daily intake.
Is creatine only for men?
No. Creatine is not gender-specific. However, research on women is less extensive than research on men.
Does creatine help with brain fog or during the menopause?
There is no authorised health claim in the EU for this. In 2026, the European Commission expressly refused to authorise a claim on cognitive function. There is also no creatine claim for complaints during the perimenopause or menopause. We therefore make no statement on this.
Can creatine replace training?
No. Creatine does not replace strength, power or any other physical training.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the stated recommended daily dose. Keep out of the reach of young children.
Sources
Sources as of: 6 September 2026.
- Regulation (EU) No 432/2012 – list of permitted health claims, consolidated version (creatine performance claim)
- Implementing Regulation (EU) 2017/672 – authorisation of the claim on creatine and muscle strength in adults aged 55 and older
- EFSA NDA Panel (2024): Creatine and improvement in cognitive function. EFSA Journal 22(11):e9100
- Commission Regulation (EU) 2026/1118 of 26 May 2026 refusing to authorise a health claim
- Antonio et al. (2021): Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr
- Smith-Ryan et al. (2021): Creatine Supplementation in Women's Health – A Lifespan Perspective. Nutrients
- Smith-Ryan et al. (2025): Creatine in women's health – bridging the gap from menstruation through pregnancy and menopause
- Regulation (EC) No 1924/2006 – legal framework for nutrition and health claims
