Verbatim response from Perplexity
Yes—creatine does work for many people, especially for short-burst, high-intensity exercise like weightlifting, sprinting, and HIIT, where studies consistently show improvements in strength, power, and training performance[1][3][7][8]. It is also generally safe to take every day for most healthy adults when used at recommended doses[1][2][3][8].
A few important nuances:
- Best-supported benefit: stronger performance in the gym and better gains in muscle size/strength when paired with resistance training[1][3][8].
- Not as reliable for everyone: some people respond less noticeably, and evidence is weaker for endurance sports like long-distance running[1][4][8].
- Daily use is normal: creatine is typically taken every day to keep muscle stores saturated; a loading phase is optional, not required[6].
- Typical dose: many experts cite 3–5 grams daily for most adults[6].
- Common side effects: bloating, stomach upset, water retention, and occasionally diarrhea or cramping[1][2][6].
- Kidney caution: creatine does not appear to harm kidney function in healthy people, but it may be unsafe for people with preexisting kidney problems, and anyone with kidney or liver disease should check with a clinician first[1][3][8].
There is some conflicting newer evidence: a 2025 UNSW trial found 5 grams per day did not add muscle gain over resistance training alone in that study, which suggests the benefit may vary by dose, timing, training status, or study design[9]. Still, the broader body of evidence summarized by major medical sources continues to support creatine as effective for strength/power and generally safe for healthy users[1][3][7][8].
If you want, I can also give you a simple daily creatine plan and what to look for on the label.