Why I’ve Taken Creatine Monohydrate for 30 Years (and Probably Will for the Next 30)
I started lifting when I was 15. That’s, well, let’s just say a long time ago.
From the very first day I touched a barbell, I was hooked. The gym became my happy place, and getting stronger became a lifelong obsession.
Over the decades I’ve tried a lot of supplements, and wasted a lot of money. But there was one that has always been worth every penny – Creatine Monohydrate.
I first tried creatine in the mid-90s. It didn’t take long to start seeing the benefits. The first thing I noticed was an increase in strength. That increase in strength felt great, allowing me to lift heavier and get stronger, both of which of course showed results in the mirror. All of that just provided a boost of motivation, which lead to more gains. It was in fact a positive feedback loop.
Thirty years and hundreds of studies later, creatine is still the king of legal performance enhancers – and now we know it does a lot more than just help you add plates to the bar.
Proven in the Gym: More Strength, More Muscle
A massive 2021 meta-analysis published in the journal Nutrients looked at 53 studies with over 1,300 participants and concluded:
“Creatine supplementation increases lean body mass by ~1.4 kg (3 lbs), chest press strength by ~7%, and leg press strength by ~8% in both young and older adults.”
Another landmark 2017 review in the Journal of the International Society of Sports Nutrition summarized hundreds of trials and gave creatine its highest possible rating:
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.”
In plain English: if you lift weights, creatine will help you get stronger and build more muscle. Period. No other legal supplement even comes close.
Proven in the Brain: Sharper Thinking and Better Mood
Most people still think creatine is only for meatheads. The newer science says otherwise.
A 2022 systematic review the Nutrients examined 10 high-quality trials and found creatine supplementation improves:
- Short-term memory
- Intelligence/reasoning
- Executive function
- Attention and processing speed
One standout Australian study (2024) gave 5 g/day of creatine to healthy young adults for 6 weeks and saw significant improvements in Raven’s Advanced Progressive Matrices scores (a gold-standard test of fluid intelligence) and working memory — under both normal and sleep-deprived conditions.
In other words, creatine literally makes you think faster and clearer — even when you’re running on fumes.
Is Creatine Actually Safe?
In short, yes.
The International Society of Sports Nutrition’s 2021 position (after reviewing literally thousands of studies) states:
“There is no scientific evidence that short – or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.”
Creatine has been studied for over 30 years in every population imaginable – teenagers, elderly, men, women, healthy, and clinical populations. Even at very high doses (20–30 g/day) for years, the only consistent “side effect” is weight gain… from extra muscle and water inside the muscles.
Kidneys? Fine.
Liver? Fine.
Hair loss? Myth (debunked multiple times)
Cramping? Actually less common in creatine users than placebo.
And… it’s cheap!
If you really want, you can spend a lot on creatine, but there’s no need.
Heck, one of my favorites is at Walmart. Look for the Equate brand. It’s $15-$18 for 450 grams (80–130 servings). It’s the exact same stuff sold for $50 with a fancy label.
How I Take It
- About 5 grams per day, every day (no need to load or cycle)
- Because creating is tasteless, you can mix it in water, protein shake, or whatever you like. My favorite is to add it to my morning coffee.
- Take it any time of day. In my experience, timing doesn’t matter
- Cheapest, most researched form: plain creatine monohydrate
The Bottom Line
If there’s one supplement I’d recommend to every single person who trains — young or old, male or female, beginner or advanced — it’s creatine monohydrate.
It makes you stronger.
It helps you build muscle faster.
It sharpens your brain.
It’s cheap.
And it’s one of the safest compounds ever studied.
I took it 30 years ago. I’m taking it today. And if the good Lord affords me another 30, I’ll likely be taking it then, too.
Consider giving creatine a try. Your muscles — and your mind — will thank you.
(And yes, we have zero affiliation with any creatine brand. We just like things that actually work.)