It depends. Studies show that regularly taking creatine, weightlifting and exercising can help increase muscle growth in people 18 to 30 years old. However, there isn’t enough research to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles. Why do people take creatine supplements? Fortunately, there aren’t many things to get wrong, but there are still some factors to look out for. The best and worst products on the market are set apart based on a few simple criteria: Some people wrongly claim that creatine is an anabolic steroid, that it’s unsuitable for women or teenagers, or that it should be used only by professional athletes or bodybuilders ( 1).

By mixing creatine powder with other workout beverages that are sugar-loaded, you can also increase your insulin levels. Does creatine make you bigger? You should prefer creatine pills if you keep your supplement in your office or gym bag. Dumping a scoop of creatine into a shaker bottle or dry scooping can cause a lot of mess, which your colleagues might not appreciate. Plus, creatine pills ensure there is no spillage. Most scoops are 5 grams, which is a fine dose for athletes of all size. If you're relatively small or lightweight, you can probably get by with 3 grams, or just over half of a normal scoop. Creatine can be taken any time of day; the efficacy of the supplement will not be affected by the time of day you take it. Should I take creatine every day? It’s also a good idea to talk to a healthcare provider if you have side effects after taking creatine.

How effective are creatine supplements at supporting muscle growth?

Next Read: How Long Does it Take for Creatine to Work? Difference Between Creatine Powder and Pills

Related: Creatine Monohydrate Vs. HCL: What’s the Difference? Why Supplements Are Available in Different Forms Some people experience mild side effects such as bloating, weight gain, water retention, and gastrointestinal upset. These side effects are likely due to the high dosage of Creatine most people take. Lowering your dose if you experience any of these side effects will likely alleviate them. For the general population, there are no known negative side effects of supplementing with creatine. We’re looking for high purity, and a serving that provides 3+ grams of creatine. This is the amount considered effective in most studies and will provide positive effects in the long-term. Value

Creatine Pills vs Powder: Advantages and Disadvantages

The Creatine pill and capsule supplements tend to be very simple. Some of the best products just hit the fundamentals at a good price.