Creatine Monohydrate: Positive Side Effects? (Page 1 of 2)
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Posted: 5/20/2026 10:18:04 AM EDT
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At 51 i recectly started lifting again. There was a creatine commercial on and the wife asked what I thought about it. I told her what I could remember from 1996, and that I was not reall interested in taking supliments at this stage in the game. Fast forward a few days when I got bored and began looking into Creatine again for shits n giggles. Low and behold there is a whole other side of creatine that I was unaware of. Apparently it has positive effects on mental focus and general mental well being. Has anyone here taken it and noticed these positive side effects? |
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I'm sure plenty will be along in a moment to give you more specifics, but creatine seems to be extremely safe, and has a host of positive side effects with almost no downsides in normal doses. I think everyone semi seriously lifting is taking at least 5mg of creatine. I'm taking 15mg/day. I hear theres lots of up sides in the 25mg range, but it might also give you the shits, so I settled on 15. I don't actually notice anything, but 15mg works out to less than $0.01 per day, so why not. |
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I take the powdered version both before and after lifting. I would be sore for a full two days after lifting without it. With it, soreness is far less severe and lasts only a few hours. I've recently added creatine pills to my post-hiking regimen. It's a safe and well-studied compound. I generally feel quite positive, so I can't speak to any effect on well-being. Just having that extra bit of energy up-front and not being deathly sore after is enough for me. |
"What is socialism? The most difficult and tortuous way to progress from capitalism to capitalism." -Stated at an intel conference, East Berlin, Oct. 1988
"Every election is a sort of advance auction sale of stolen goods." -H.L. Mencken
"Every election is a sort of advance auction sale of stolen goods." -H.L. Mencken
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Originally Posted By lew: I take the powdered version both before and after lifting. I would be sore for a full two days after lifting without it. ....I've recently added creatine pills to my post-hiking regimen. It's a safe and well-studied compound. I generally feel quite positive, so I can't speak to any effect on well-being. Just having that extra bit of energy up-front and not being deathly sore after is enough for me. Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... |
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Originally Posted By Cooper1: I've read quite a bit that you need higher doses for the cognitive effects. Pushing 30mg/ day. I take it (5mg/ day) for years and I don't notice anything. I hope it is not that much. I am on day 2 of a 20mg loading phase and I have the gastrointestinal effects. |
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Check out some of the info Dr. Rhonda Patrick has out there about it. I take more now due to some of the research she is speaking of. 10-15 a day for me. Usually broken into three doses of five. Your muscles will use the smaller doses if you are lifting regularly so when you get into the higher doses this is where the cognitive benefits are revealed. This is the one I take and after some research of my own is the best one on the market. Momentous also uses this same version in their formula. Attached File |
| Creatine is probably the most studied and used supplement on Earth. I started using it again a few weeks ago after a 10 year hiatus and already see noticeable improvements in muscle fullness, recovery after work outs and overall strength. Plus, I am only taking half the max serving. I mix it in my protein drink which prevents upset tummy |
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Originally Posted By Cooper1: The digestion issue should resolve after a while. Also, break it up. Don't take 20mg at one time. This. Was taking 3x 5mg daily. Started adding a 4th dose a month ago. Once upon a time, I tried taking 10mg doses. Nope. Every fart was an adventure  (tried it for a week, to see if my digestive tract would get used to it. Nope. Tried a scoop that equaled 8mg. Nope. 5mg at a time, it is.)
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Originally Posted By VVinci: Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... Originally Posted By VVinci: Originally Posted By lew: I take the powdered version both before and after lifting. I would be sore for a full two days after lifting without it. ....I've recently added creatine pills to my post-hiking regimen. It's a safe and well-studied compound. I generally feel quite positive, so I can't speak to any effect on well-being. Just having that extra bit of energy up-front and not being deathly sore after is enough for me. Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... @VVinci I just got a bottle off of slamazon. Make sure they're creatine monoyhydrate, and yer golden.  
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"What is socialism? The most difficult and tortuous way to progress from capitalism to capitalism." -Stated at an intel conference, East Berlin, Oct. 1988
"Every election is a sort of advance auction sale of stolen goods." -H.L. Mencken
"Every election is a sort of advance auction sale of stolen goods." -H.L. Mencken
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Originally Posted By lew: @VVinci I just got a bottle off of slamazon. Make sure they're creatine monoyhydrate, and yer golden. www.amazon.com/dp/B000GIQS0W TY, ordered some just now! |
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Originally Posted By VVinci: Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... Originally Posted By VVinci: Originally Posted By lew: I take the powdered version both before and after lifting. I would be sore for a full two days after lifting without it. ....I've recently added creatine pills to my post-hiking regimen. It's a safe and well-studied compound. I generally feel quite positive, so I can't speak to any effect on well-being. Just having that extra bit of energy up-front and not being deathly sore after is enough for me. Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... I'm in for pills. But I've heard of people dry scooping the powder. I tried it, and washed it down with water, it was honestly better than trying to mix it. the problem I have is I don't want to wash the measuring spoon after each dose, and transferring it can be messy. |
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Originally Posted By Stryfe: I'm in for pills. But I've heard of people dry scooping the powder. I tried it, and washed it down with water, it was honestly better than trying to mix it. the problem I have is I don't want to wash the measuring spoon after each dose, and transferring it can be messy. Originally Posted By Stryfe: Originally Posted By VVinci: Originally Posted By lew: I take the powdered version both before and after lifting. I would be sore for a full two days after lifting without it. ....I've recently added creatine pills to my post-hiking regimen. It's a safe and well-studied compound. I generally feel quite positive, so I can't speak to any effect on well-being. Just having that extra bit of energy up-front and not being deathly sore after is enough for me. Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... I'm in for pills. But I've heard of people dry scooping the powder. I tried it, and washed it down with water, it was honestly better than trying to mix it. the problem I have is I don't want to wash the measuring spoon after each dose, and transferring it can be messy.  The measuring scoop usually included in tubs/jars/cans of creatine is tiny. I never wash them. I just make sure my hands are clean and dry when I scoop a serving, then stick the tiny scoop back in the tub and close it. Don’t know how it can be messy unless you have Parkinson’s. |
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Originally Posted By Whamo: Can creatine tax your kidneys? Can you take too much of a good thing? Not that I'm aware of. Your body makes creatine on its own. |
"What is socialism? The most difficult and tortuous way to progress from capitalism to capitalism." -Stated at an intel conference, East Berlin, Oct. 1988
"Every election is a sort of advance auction sale of stolen goods." -H.L. Mencken
"Every election is a sort of advance auction sale of stolen goods." -H.L. Mencken
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Originally Posted By bluemax_1: The measuring scoop usually included in tubs/jars/cans of creatine is tiny. I never wash them. I just make sure my hands are clean and dry when I scoop a serving, then stick the tiny scoop back in the tub and close it. Don’t know how it can be messy unless you have Parkinson’s. Originally Posted By bluemax_1: Originally Posted By Stryfe: Originally Posted By VVinci: Originally Posted By lew: I take the powdered version both before and after lifting. I would be sore for a full two days after lifting without it. ....I've recently added creatine pills to my post-hiking regimen. It's a safe and well-studied compound. I generally feel quite positive, so I can't speak to any effect on well-being. Just having that extra bit of energy up-front and not being deathly sore after is enough for me. Tell me more about these creatine pills? I can't seem to drink anything I put the powder in fast enough, and I understand it breaks down if you leave it in solution too long. Hopefully not too much of a thread slide...... I'm in for pills. But I've heard of people dry scooping the powder. I tried it, and washed it down with water, it was honestly better than trying to mix it. the problem I have is I don't want to wash the measuring spoon after each dose, and transferring it can be messy. The measuring scoop usually included in tubs/jars/cans of creatine is tiny. I never wash them. I just make sure my hands are clean and dry when I scoop a serving, then stick the tiny scoop back in the tub and close it. Don’t know how it can be messy unless you have Parkinson’s. This. I take a big sip of water, tilt me head back, open my mouth and just dump the scoop in. Done |
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Originally Posted By Cooper1: The digestion issue should resolve after a while. Also, break it up. Don't take 20mg at one time. I ahve been taking it in 4 separate doses spaced roughly through out the day. It seems to have gotton a little better today. That could be from me switching my mixing media from water to white grape juice. |
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Originally Posted By Stryfe: I'm in for pills. But I've heard of people dry scooping the powder. I tried it, and washed it down with water, it was honestly better than trying to mix it. the problem I have is I don't want to wash the measuring spoon after each dose, and transferring it can be messy. I am using BulkSupplements brand, and I could not imagine putting that in my mouth dry. I have no issues taking BC Powder wih an RC Cola chaser, but the creatine I take has the consistancy of baking powder. |
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Originally Posted By RunsonCLP: I ahve been taking it in 4 separate doses spaced roughly through out the day. It seems to have gotton a little better today. That could be from me switching my mixing media from water to white grape juice. carbs will improve the speed of absorption of creatine. |
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Funny story.... I have been taking creatine for just over 2 days now. I may already already preloaded, muscles topped out.... Here is the secret (do not try this with other disciplines i.e. reloading) When the label says 2 TSP for 5g of creatine just ignore it. Or leave your reading glasses off. I mistook Tsp for Tbsp. Kind of a big deal. So after doing the math I discovered I had ben taking 120g for the 1st 2 days, and about 40g by one pm today. This should also help answer the questions about safety. I did 24x the recommended amount, 6x the recommended loading amount, and I am still here. |
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Originally Posted By RunsonCLP: Funny story.... I have been taking creatine for just over 2 days now. I may already already preloaded, muscles topped out.... Here is the secret (do not try this with other disciplines i.e. reloading) When the label says 2 TSP for 5g of creatine just ignore it. Or leave your reading glasses off. I mistook Tsp for Tbsp. Kind of a big deal. So after doing the math I discovered I had ben taking 120g for the 1st 2 days, and about 40g by one pm today. This should also help answer the questions about safety. I did 24x the recommended amount, 6x the recommended loading amount, and I am still here. IM me if you have kidney failure. And dibs on guns!
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Originally Posted By RunsonCLP: Funny story.... I have been taking creatine for just over 2 days now. I may already already preloaded, muscles topped out.... Here is the secret (do not try this with other disciplines i.e. reloading) When the label says 2 TSP for 5g of creatine just ignore it. Or leave your reading glasses off. I mistook Tsp for Tbsp. Kind of a big deal. So after doing the math I discovered I had ben taking 120g for the 1st 2 days, and about 40g by one pm today. This should also help answer the questions about safety. I did 24x the recommended amount, 6x the recommended loading amount, and I am still here. 1) whatever brand that is doesn’t seem to be pure creatine. 2 tsp = 5g? The tiny 5g scoop in the Creapure tubs is 6.5ml (2 tsp = 9.8ml). 2) either you have a strong stomach to have no issues with 15g of creatine, or that brand doesn’t provide what it says it does. (1tbsp = 3tsp). 3) to have been taking 120g per day, you’d have to have taken 8 of those 2tbsp doses per day? So you were originally intending to do a loading phase of 40g/day? Where did you see that protocol? |
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Here are a couple of effects : 1) improves methylation. Your body can use up 40% of its daily methyl donors using the body's own produced creatine . Supplementing will spare those precious methyl donors for .....methylation. 2) creatine is a scavenger for methylglyoxal. Methylglyoxal is a metabolite of carbohydrate metabolism. It causes glycation an order of magnitude worse than fructose . Glycation causes endoplasmic reticulum stress....leads to a whole array problems , including metabolic dysfunction and diabetes and the like . Once combined with Methylglyoxal, it becomes an anticancer agent . 3) if you have APOE4 , number 2 is important, but we all have glycation as we age . Its especially bad in diabetics also . Makes the tendons and ligaments weak ...skin wrinkly . 4) if you have MTHFR , number 1 is important . But we all have to methylate to repair our DNA. 5) any type of calcific or calcification issue ...it may help as it takes care of endoplasmic reticulum stress ...which cause calcium leakage at the endoplasmic reticulum...which damages mitochondria with ROS . 6) it is good to supply the brain with some easy ATP .... keeps the neurons from dieing when they get starved . 7) pre beetus and diabetes can down regulate the body's own production of creatine ...supplementing breaks the cycle . |
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Originally Posted By Whamo: Can creatine tax your kidneys? Can you take too much of a good thing? Long term, no. But I have heard somewhere that it could artificially inflate your Creatinine levels on a CMP blood draw...this guy said to simply hold off for 2 days before know blood work and you're golden. Pretty sure it was Tiktok, so take that with a grain of salt
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Originally Posted By garr: Has anyone here tried Creatine HCl ? https://www.ar15.com/media/mediaFiles/9106/Screenshot_20260522_090611_Samsung_Brows-3766309.JPG Heard it has no benifits over Mono and costs more for no reason. |
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Creatine is one of the most researched supplements and one of the most 'proven effective.' I personally don't notice any benefits from Creatine. With that said I primarily eat red meat so I get a ton of dietary creatine. The supplement industry is all about making money. They have almost no real value unless you do blood work and determine you have a specific deficiency and need 'supplementation'. The cold hard truth: -$50 per month worth of testosterone will be more effective then $1500 per month worth of test boosters and 'supplements'. -5-10MG per day of Cialis + caffeine is literally a more effective 'performance enhancing drug' then any OTC supplement when it comes to working out/athletics. -Quality food and getting nutrients through diet is more important then any amount of 'supplementation'. -If you aren't blasting drugs then good restful sleep for 9-10 hours a night is more potent then any other form of 'supplementation'. A tier list for 'effectiveness' would be something like: -Anabolic steroids. -Sarms -Peptides -Cialis -Caffeine -Good sleep. -Diet and nutrition. -Every other supplement. If you are going to start spending money looking for an 'edge' your lowest return on investment is over the counter supplements. Highest return on investment is finding a doctor who knows what he's doing and start taking prescription performance enhancing drugs. That's the dirty little secret of the fitness industry. I don't currently take any supplements but if I were to start again a quality pre-workout is the only one that provides any noticeable advantage. I do believe creatine can have benefits if you don't get enough through diet. |
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For the cognition benefits you really need to be at 20 grams a day. Works best for those over 50. I’m only 44 but can tell a difference Fiancée is 50 and she sees a huge benefit. One of the most studied supplements there is. Buy the cheapest German made certified Creapure stuff you can find. I like Momentus |
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Originally Posted By ICEAGE: Creatine is one of the most researched supplements and one of the most 'proven effective.' I personally don't notice any benefits from Creatine. With that said I primarily eat red meat so I get a ton of dietary creatine. The supplement industry is all about making money. They have almost no real value unless you do blood work and determine you have a specific deficiency and need 'supplementation'. The cold hard truth: -$50 per month worth of testosterone will be more effective then $1500 per month worth of test boosters and 'supplements'. -5-10MG per day of Cialis + caffeine is literally a more effective 'performance enhancing drug' then any OTC supplement when it comes to working out/athletics. -Quality food and getting nutrients through diet is more important then any amount of 'supplementation'. -If you aren't blasting drugs then good restful sleep for 9-10 hours a night is more potent then any other form of 'supplementation'. A tier list for 'effectiveness' would be something like: -Anabolic steroids. -Sarms -Peptides -Cialis -Caffeine -Good sleep. -Diet and nutrition. -Every other supplement. If you are going to start spending money looking for an 'edge' your lowest return on investment is over the counter supplements. Highest return on investment is finding a doctor who knows what he's doing and start taking prescription performance enhancing drugs. That's the dirty little secret of the fitness industry. I don't currently take any supplements but if I were to start again a quality pre-workout is the only one that provides any noticeable advantage. I do believe creatine can have benefits if you don't get enough through diet. It’s not possible to eat enough red meat to retain 5 grams a day of creatine which is the minimum you need for performance effects. |
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Originally Posted By 1Boozer3: carbs will improve the speed of absorption of creatine. Originally Posted By 1Boozer3: Originally Posted By RunsonCLP: I ahve been taking it in 4 separate doses spaced roughly through out the day. It seems to have gotton a little better today. That could be from me switching my mixing media from water to white grape juice. carbs will improve the speed of absorption of creatine. That was a 90s era belief but has since been debunked. |
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Originally Posted By JaredC1: It’s not possible to eat enough red meat to retain 5 grams a day of creatine which is the minimum you need for performance effects. https://gymsupplementscreatine.com/posts/2025/11/how-much-creatine-is-in-steak-and-what/ "For most athletes, a 5 g daily creatine target is common. From steak alone, you’d need more than 2 lbs of raw steak to reach that, or even more if cooked. Many prefer supplements for efficiency and consistency." Not to mention cost (literal pennies for a scoop of 5g of creatine monohydrate). So yes, red meat itself IS a worthy source, but it should be considered the supplementation to the powdered creatine monohydrate, not the other way around. |
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It's one of the most researched supplements and is generally well tolerated and has proven benefits. Of course though, there's a bunch of bro science around it too. If you tolerate it well, then just add some to a shake or some juice and call it a day. I've tried loading it a few times and my body hates it. Even after the loading phase I piss non stop, and when I say non stop I mean it. Like I'll get up, go downstairs to pee, go back to bed, and within 15-20 minutes start feeling like I have to go again. I did that for weeks on more than one try and gave up each time, it's just not for me. |
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| I'm 53. Been taking it for right at 4 years consistently. Started out at 5G dose, now I take 10G. The boost up to 10G helps me sleep SO much better. The 5G I was taking initially def showed up for me at the gym, but I can't say I see an increase there with the additional 5G. To be fair I workout/exercise 5-6x a week, so I am pretty fit and the only gain I saw in the bump has been sleep and slightly better focus, so a huge plus for me. No side effects, no issues so far. |
f that noise...
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Originally Posted By JaredC1: That was a 90s era belief but has since been debunked. Originally Posted By JaredC1: Originally Posted By 1Boozer3: Originally Posted By RunsonCLP: I ahve been taking it in 4 separate doses spaced roughly through out the day. It seems to have gotton a little better today. That could be from me switching my mixing media from water to white grape juice. carbs will improve the speed of absorption of creatine. That was a 90s era belief but has since been debunked. Sodium is the key for absorption and decreased gastric upset . Sodium bicarbonate would make for a good stack pre-workout |
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I started taking it about 4 or 5 months ago after listening to several podcasts (Rhonda Patrick is one of them) exploring the evidence for cognitive improvements with higher doses. Currently doing 20 grams/day; 10 grams with my protein shake and another 10 with water throughout the day. It's difficult to attribute changes since I started taking it as I started 16-8 fasting about the same time. Between the two, I have improved cognitive energy levels and focus as well as increased stamina lifting. |
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Originally Posted By 9D1Alpha: Sodium is the key for absorption and decreased gastric upset . Sodium bicarbonate would make for a good stack pre-workout How so? Please use laymans terms. Ive read a lot of your posts and have to google some stuff
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Originally Posted By StarCityShooter: How so? Please use laymans terms. Ive read a lot of your posts and have to google some stuff Originally Posted By StarCityShooter: How so? Please use laymans terms. Ive read a lot of your posts and have to google some stuff https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ Creatine is an osmotically active substance. Thus, an increase in the body's creatine content could theoretically result in increased water retention. Creatine is taken up into muscle from circulation by a sodium-dependent creatine transporter [1]. Since the transport involves sodium, water will also be taken up into muscle to help maintain intracellular osmolality. However, considering the activity of the sodium-potassium pumps, it is not likely that intracellular sodium concentration is dramatically affected by creatine supplementation [39]. |
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Originally Posted By StarCityShooter: How so? Please use laymans terms. Ive read a lot of your posts and have to google some stuff Originally Posted By StarCityShooter: How so? Please use laymans terms. Ive read a lot of your posts and have to google some stuff for a fifth grader Imagine your muscles are like a big house, and creatine is like a special delivery package that helps your muscles get stronger and have more energy. The house has a special door called the Creatine Door. This door is a little picky — it only opens properly when sodium (the stuff in salt) is around. Here’s how it works: • Sodium is like a helpful friend standing outside the door. • When sodium is there, it helps pull the creatine package inside the muscle house. • Without enough sodium, the door doesn’t work as well, so less creatine can get in. • With sodium, the door works better and more creatine can enter the muscles. So when you take creatine with a little bit of salt (or something salty), it’s like giving that door a helping hand so more of the creatine can get inside where it’s needed. |
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Originally Posted By billth777: for a fifth grader Yes, I get the sodium He said sodium bicarbonate. My father was given that when he had stage 4 CKD, so I wanted him to elaborate on that |
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Originally Posted By billth777: for a fifth grader Not going to lie, that explaination really helped Ive been adding a pinch of sea salt to my morning creatine/lemon juice water the past month or so. Ill start adding some into my preworkout as well. |
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Originally Posted By StarCityShooter: Yes, I get the sodium He said sodium bicarbonate. My father was given that when he had stage 4 CKD, so I wanted him to elaborate on that Oh ! The bicarbonate helps keeping ATP production going by reducing the acidity building up as you exercise. The sodium does the sodium thing * be very careful with the dosage though . Less is more ** sodium bicarbonate is just baking soda |
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Originally Posted By 9D1Alpha: Oh ! The bicarbonate helps keeping ATP production going by reducing the acidity building up as you exercise. The sodium does the sodium thing * be very careful with the dosage though . Less is more ** sodium bicarbonate is just baking soda Originally Posted By 9D1Alpha: Originally Posted By StarCityShooter: Yes, I get the sodium He said sodium bicarbonate. My father was given that when he had stage 4 CKD, so I wanted him to elaborate on that Oh ! The bicarbonate helps keeping ATP production going by reducing the acidity building up as you exercise. The sodium does the sodium thing * be very careful with the dosage though . Less is more ** sodium bicarbonate is just baking soda Thanks  Ive read your posts for a while and I assume you are one of the below: -medical field -chemist/biologist -study/read/heavy interest in these subjects -AI
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Here is another benefit ; immune cell functionality. Creatine boosts killer T cell and neutrophil function which supports anticancer and antibacterial activities. It also helps modulate inflammation which can help post-viral fatigue, autoimmune disorders, and pro-imflammatory issues . One of the main mechanisms on the inflammation modulation ; the endoplasmic reticulum requires a lot ATP to function. It gets this from the mitochondria. Without it endoplasmic reticulum stress ensues ... reactive oxygen species are ramped up ...this damages mitochondria... ATP goes down ...vicious cycle . This whole subject could be expounded on exponentially, but ill refrain from vomiting up anymore at this point if I can help it. |
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Originally Posted By bowbender145: OK, so I have to ask how much baking soda we are talking about per grams of creatine? Looks like youre going to be .2 to .3g per kg of bodyweight (3-4 level tsp) Go above that and you'll likely have explosive diarrhea. I would go as far as taking one tsp 120 min prior to exercise , one tsp at beginning , and one tsp at end of exercise. Possibly front load it more than that , but I wouldn't want it competing with nutrient absorption since it lowers gastric pH. So , it might be tricky . Load too much , too fast , boom . A more beneficial stack with far lower gi sides would be ; creatine - TMG - L citrulline. |
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Originally Posted By 9D1Alpha: Youre welcome. Just medical background with ocd level interests Originally Posted By 9D1Alpha: Originally Posted By StarCityShooter: Thanks Ive read your posts for a while and I assume you are one of the below: -medical field -chemist/biologist -study/read/heavy interest in these subjects -AI Youre welcome. Just medical background with ocd level interests 
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