Creatine monohydrate is the most researched performance supplement in existence. The protocol is straightforward: 5g per day. Every day. That is the complete beginner's guide.
Everything below is the evidence and context behind that recommendation.
Creatine is a naturally occurring compound produced in the liver and kidneys from the amino acids arginine, glycine, and methionine. Your body stores it in muscle tissue as phosphocreatine, which acts as a rapid energy reserve during high-intensity activity.
Supplementing with creatine monohydrate tops up those phosphocreatine stores beyond what diet and natural synthesis provide. The effect is measurable: studies consistently show improvements in strength output, training volume, and recovery between high-intensity efforts. The compound has been studied in peer-reviewed research since the early 1990s, with thousands of publications in the literature.
| What creatine does | What creatine does not do |
|---|---|
| Increases phosphocreatine stores in muscle | Cause muscle growth by itself (training does that) |
| Improves performance in short, high-intensity efforts (lifts, sprints, jumps) | Significantly improve endurance or aerobic performance |
| Increases training volume over time by improving between-set recovery | Work immediately in week one |
| May support cognitive performance under fatigue (emerging research) | Replace overall nutrition or a structured training programme |
Common myths:
For a full breakdown of dosing: how much creatine per day.
Creatine does not produce an immediate effect. The mechanism requires muscle stores to reach saturation first.
| Timeframe | What to expect |
|---|---|
| Week 1-2 | Muscle creatine stores building. No perceptible performance change expected. |
| Week 3-4 | Stores approaching saturation. Some people report improved training volume and reduced fatigue between sets. |
| Week 4-8 | Measurable strength and performance differences in most research participants. This is the window most studies use for outcome measurement. |
See also: how long does creatine take to work.
Water retention: Creatine draws water into muscle cells. In the first 1-3 weeks of supplementation, many people notice a small increase in scale weight (typically 0.5-1.5kg), which is intracellular water in the muscles. This is not fat gain, and it stabilises once stores are saturated. It is the reason some people feel slightly fuller or notice improved muscle appearance early on.
Digestive discomfort (rare): Some people experience mild stomach discomfort if they take a large dose at once. Splitting doses or taking creatine with food resolves this in most cases. At a 5g daily dose, this is uncommon.
Kidney caution: Creatine is excreted via the kidneys. There is no evidence of harm in healthy adults at standard doses, but if you have a diagnosed kidney condition, consult a GP before supplementing.
You do not need a supplement stack to benefit from creatine. Protein, pre-workout, BCAAs, and other common supplements are all compatible with creatine, but none of them amplify its effect. Creatine works independently of everything else.
If you are new to supplementation, start with creatine alone. Assess the effect over 6-8 weeks before adding anything else. The signal is clearer that way.
Three Supps gummies deliver 5g of creatine monohydrate, vegan, sugar-free, in a Berry Blast flavour designed to be taken like food. Every batch is independently tested by RSSL and Eurofins; the results are published batch by batch at suppsgummies.com/pages/verify.
For more on what makes a creatine supplement credible: are creatine gummies real.
Shop Supps Creatine GummiesYes. The research on creatine supplementation includes female participants, and the 5g/day dose is appropriate for most women. There is no female-specific contraindication. See creatine for women for more detail.
You can, and some research on cognitive function under fatigue suggests benefits independent of exercise. However, the primary effects of creatine (strength, training volume, recovery) are produced through training stimulus. Without training, the performance benefits have nothing to act on.
Every day. Creatine works by maintaining elevated phosphocreatine stores continuously. Taking it only on training days causes levels to fluctuate. Consistency, not timing, is what matters.
You may gain 0.5-1.5kg in the first few weeks due to increased water in muscle cells. This is not fat and stabilises quickly. Over time, any further weight gain from creatine reflects increased muscle mass from improved training output.
All batch Certificates of Analysis are published at suppsgummies.com/pages/verify. The batch number on your packaging links to the relevant test result.
Last reviewed: July 2026
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