Creatine is a naturally occurring compound found in muscles and the brain. It helps produce energy during high-intensity, short-duration activities such as lifting, sprinting, or intense training. Foods high in protein such as beef, fish, and milk contain small amounts of creatine.

Creatine monohydrate is the most researched and trusted form of creatine. It is safe, effective, and well absorbed by the body. While other forms exist, none have demonstrated superior results in peer-reviewed research.

Creatine supplementation supports strength, power, endurance, and muscle recovery. It boosts the body’s natural production of ATP—the energy your muscles use to perform—helping you train harder and recover faster. It has also been studied for potential benefits in brain performance and healthy aging.

Most people benefit from 3–5 grams of creatine monohydrate daily to maintain muscle saturation. High-performing athletes or those in intense training may use a loading phase of 20 grams per day, split into four doses, for 5–7 days to quickly saturate muscles. Regardless of method, consistency is key—taking creatine daily on both training and rest days ensures optimal results.

The creatine loading phase is a short period—typically 5–7 days—where athletes consume higher doses of creatine (20–25 grams per day, split into multiple servings). This accelerates muscle saturation and may enhance performance more quickly, especially in strength-based sports such as track and field or weightlifting.

Creatine can be taken either before or after a workout, with many studies showing slight benefits to post-workout consumption when muscles are more receptive to nutrients. The most important factor is consistency—taking creatine daily matters more than exact timing.

No scientific evidence currently supports the claim that creatine directly causes hair loss.

For premenopausal women, creatine may support muscle growth, athletic performance (such as weightlifting, sprinting, and jumping), bone health, faster post-workout recovery, and reduced cognitive fatigue.

Yes. Creatine does expire, but when stored in a cool, dry place, it typically lasts up to two years. DFS’ Creatine Monohydrate can remain effective for this timeframe when properly stored.