Updated 2026-10-03 · 4 min read
Creatine guide: how to take it, loading, and is it safe
By the UnReal Supplements team. Sources and catalog last checked: 2026-10-03.
Short answer
Creatine monohydrate is the most evidence-backed strength supplement. Take 3 to 5 g per day, every day, and your muscle stores fully saturate in about 3 to 4 weeks; an optional load of about 20 g per day for 5 to 7 days saturates faster. The ISSN considers it safe for healthy adults. The table below works out the cost of a 5 g dose for every tub in our catalog.
How to take creatine
The simplest approach works: 3 to 5 g of creatine monohydrate every day, any time, with water or your shake. Taken this way, your muscle creatine stores fully saturate over about 3 to 4 weeks. Consistency matters more than timing.
If you want the effects sooner, the ISSN loading protocol is about 5 g taken four times a day (roughly 20 g) for 5 to 7 days, then 3 to 5 g a day to maintain. Loading is optional, not required.
Is creatine safe?
Creatine monohydrate is one of the most studied supplements in sports nutrition, and the ISSN position is that it is safe for healthy adults, with no serious adverse effects reported even at the higher doses used in clinical research over long periods. Drink enough water, and check with a doctor first if you have a medical condition.
A little water is drawn into the muscle, which is part of how it works, but quality monohydrate at 5 g a day rarely causes meaningful bloating.
Which creatine to buy
- Plain creatine monohydrate is the proven form, you do not need fancier, pricier versions.
- Single-ingredient powders are easy to verify and store well.
- Buy genuine: check the seal and the brand's authenticity code.
| Product | Pack | Price | Per 5 g (THB) | Days at 5 g | Today |
|---|---|---|---|---|---|
| Rule 1 Creatine 390 g, Unflavored390 g, 78 days | 390 g | ฿880 | 11.3 | 78 | On the shelf |
| Optimum Nutrition Micronized Creatine Powder 600 g, Unflavored600 g, 120 days | 600 g | ฿1,759 | 14.7 | 120 | On the shelf |
| Optimum Nutrition Micronized Creatine Powder 300 g, Unflavored300 g, 60 days | 300 g | ฿980 | 16.3 | 60 | On the shelf |
| Rule 1 Creatine 156 g, Unflavored156 g, 31 days | 156 g | ฿510 | 16.3 | 31 | On the shelf |
| Ultimate Nutrition Creatine 300 g, Unflavored300 g, 60 days | 300 g | ฿430 | 7.2 | 60 | Notify me |
| Optimum Nutrition Micronized Creatine Powder 360 g, Blueberry Lemonade360 g, 72 days | 360 g | ฿980 | 13.6 | 72 | Notify me |
| Rule 1 Creatine 210 g, Blue Raspberry210 g, 42 days | 210 g | ฿580 | 13.8 | 42 | Notify me |
| Rule 1 Creatine 210 g, Fruit Punch210 g, 42 days | 210 g | ฿580 | 13.8 | 42 | Notify me |
| Dymatize Creatine Monohydrate with Creapure 300 g, Unflavored300 g, 60 days | 300 g | ฿1,060 | 17.7 | 60 | Notify me |
Tubs on the shelf first, cheapest per dose first. Calculated from the pack weight in grams. The price and shelf flag are read from the shop and refreshed every few minutes.
Where to buy creatine in Bangkok
UnReal Supplements sells creatine monohydrate from Optimum Nutrition, Rule1, Dymatize and Ultimate Nutrition. The shop is inside UnReal Gym at 51 iStore Building on Sukhumvit Soi 24, two minutes from Phrom Phong BTS Exit 1, open 06:00 to 22:00 daily, or you can have it delivered free anywhere in Bangkok, same day when you order before 6 PM. Each product page shows Add to cart when it is on the shelf today and Notify me when it is not.
Frequently asked
- How much creatine should I take?
- 3 to 5 g of creatine monohydrate every day. Taken daily, your muscle stores fully saturate in about 3 to 4 weeks. An optional load of around 20 g per day (split into 4 doses) for 5 to 7 days saturates faster, then drop back to 3 to 5 g a day.
- Do I need to load creatine?
- No. Loading just saturates your muscles faster. Taking 3 to 5 g a day from the start reaches the same saturation in about 3 to 4 weeks, with less chance of stomach upset.
- Is creatine safe?
- The ISSN position is that creatine monohydrate is safe for healthy adults, with no serious adverse effects reported even at high doses in long-term clinical use. Stay hydrated, and ask a doctor first if you have a medical condition.
- Which creatine brand should I buy in Bangkok?
- Rule1, Optimum Nutrition, Dymatize and Ultimate Nutrition all sell creatine monohydrate in our catalog, so brand mostly comes down to pack size, price per dose and whether you want Creapure, which Dymatize lists. The table on this page works out the cost of a 5 g dose for each tub and shows which are on the shelf today.
- Where can I buy genuine creatine in Bangkok?
- At UnReal Supplements inside UnReal Gym on Sukhumvit Soi 24, two minutes from Phrom Phong BTS. Genuine creatine monohydrate, with pickup at the gym and free delivery anywhere in Bangkok for whatever is on the shelf that day. Each product page shows Add to cart or Notify me.
Keep reading
Sources
How we keep this guide honest
We check this guide against the sources listed below. Prices, pack sizes and shelf status in the tables are read from our shop catalog and refreshed every few minutes, never typed into the text. We deliver free within Bangkok only, and only what is on the shelf is for sale.