Updated 2026-06-21 · 4 min read
Creatine guide: how to take it, loading, and is it safe
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. Buy genuine creatine at UnReal Supplements in Bangkok.
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.
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.
- 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 in stock, with pickup at the gym and delivery across Thailand.