Nutrition & Diet
Creatine Monohydrate Guide for Men: Dose, Timing, and Long-Term Use
The single most-evidenced supplement for strength, muscle, and cognitive performance.
7 min read · XT Editorial Team · Reviewed & updated
What creatine does
Supports cellular ATP regeneration, improving high-intensity output, muscle hypertrophy over time, and cognitive performance under fatigue.
Dose and timing
5 g daily, time of day flexible. No loading phase required — daily 5 g saturates muscles in 3–4 weeks. Take with any meal.
Safety
One of the most-studied supplements ever. Safe long-term in healthy adults. May cause minor water retention initially.
Frequently asked questions
- Do I need to cycle creatine?
- No. Daily use indefinitely is safe and effective.
- Is creatine bad for kidneys?
- No — in healthy individuals it is safe. Discuss with a physician if you have known kidney disease.
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