Creatine helps the body produce quick energy, especially during short bursts of activity like lifting weights or sprinting. Creatine is stored in muscles and converted into phosphocreatine, which helps regenerate ATP, the body’s main energy source. This allows your muscles to work harder and recover faster during high-intensity activity like resistance training or interval workouts.

Yes, creatine monohydrate is one of the most well-researched supplements available. It’s safe for long-term use in healthy adults when taken at recommended doses. It’s naturally found in foods like meat and fish, and supplementing simply helps top up the body’s stores.

Yes, creatine monohydrate is suitable for vegans. While creatine is naturally found in animal products like meat and fish, the creatine used in supplements is synthetically produced through a fermentation or chemical process - not derived from animals. This makes it a great option for those on a plant-based diet who typically have lower natural creatine stores and may benefit even more from supplementation.

Timing isn’t critical, but consistency is. Many people take creatine post-workout or with a meal to help with absorption. The key is taking it daily to maintain muscle saturation. You can mix it with water, juice, or add it to your morning smoothie or shake.

There’s no strong scientific evidence linking creatine to hair loss. Concerns may come from small, inconclusive studies. For healthy adults, creatine is generally very well tolerated. If someone is concerned, it’s worth looking at overall health, stress, and hormonal balance, which are more likely factors.