Creatine monohydrate

Covers how creatine monohydrate works, what benefits to expect for strength, muscle, and performance, and how to dose it effectively. Also explains safety, common side effects, and how it fits alongside training, nutrition, and supplements for men’s health and optimization.

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The essentials for creatine monohydrate — then explore the latest posts below.

Does creatine increase testosterone? The science on muscle fuel and male hormones

Does creatine increase testosterone? The science on muscle fuel and male hormones

Dr. Alexander Grant, MD, PhD avatar
Dr. Alexander Grant, MD, PhD: Urologist & Men's Health Advocate
Jan 11, 2026 · 10 min read

Creatine monohydrate does not significantly increase total or free testosterone in healthy men in controlled studies, because it works by boosting cellular energy (ATP recycling) rather than directly stimulating the endocrine system. It may still help you train harder and see temporary workout-related hormone spikes—and a single 2009 rugby study reporting higher DHT (a potent ...

How long does it take for creatine to work? A timeline men can actually use

How long does it take for creatine to work? A timeline men can actually use

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Dec 20, 2025 · 11 min read

Creatine typically starts improving high-intensity performance once muscle creatine stores reach “saturation,” which takes about 5–7 days with a 20 g/day loading phase (then maintenance) or about 3–4 weeks with 3–5 g/day without loading. Here’s what you should notice first, why the scale can change before your lifts do, and how to dose it like ...

Creatine weight gain: What’s normal, what’s not, and how to stay in control

Creatine weight gain: What’s normal, what’s not, and how to stay in control

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Dec 11, 2025 · 10 min read

Creatine commonly increases scale weight by about 2 to 4.5 lb in the first week, mostly from osmotic water being pulled into muscle as creatine stores rise (especially with a loading phase). Learn how to tell normal water shifts from true fat gain and how to track performance and body composition so weigh-ins don’t catch ...

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