Creatine has been having a major moment lately—and for good reason. It’s one of the most popular and extensively researched “ergogenic aids” for recreational weightlifters and athletes to boost performance and strength.
Today, you can find creatine at many grocery or health food stores in powder and gummy form. There are different types, too: creatine monohydrate (the most popular), creatine hydrochloride and creatine ethyl ester. But what does creatine do, exactly? The benefits of creatine go beyond physical performance; research suggests this supplement could also have a positive impact on healthy aging, women’s wellness and cognitive care.
Up until recently, I hadn’t considered trying this specific supplement. But after learning more about its incredible benefits, my immediate thought was, “Sign me up!” So, I decided to take creatine every day for a month—and here’s exactly what happened.
Of course, before sharing my story, there’s an important caveat to keep in mind. No supplement should be a replacement for regular exercise, a nutritious diet, restful sleep and stress management. And if you have a health condition or are taking certain medications, it’s always wise to speak with your healthcare provider before adding supplements to your routine.
Now, let’s dive into my creatine 30-day results and what you should be mindful of during your own journey.
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Alexa Mellardo
Why I Decided To Supplement With Creatine Monohydrate
I dubbed 2026 my “year of health,” which has involved completely revamping my workouts, adding more nutritious foods to my diet, optimizing my nighttime habits for better sleep and making my overall well-being a top priority. So, whenever there’s hype around something like a supplement, I’m automatically intrigued.
During my research phase, I learned from Aston Dommel, RD, registered dietitian at Top Nutrition Coaching, that creatine “has one of the best, if not the best, safety profiles of all supplements out there.”
I also found out from Kristin Kirkpatrick, RDN, dietitian at the Cleveland Clinic department of Wellness & Preventive Medicine, that women in particular can majorly benefit from creatine, as it helps with energy levels, strength, mood, heart and brain health. She emphasizes that it’s a small supplement that has the potential to make a big difference, especially as we age. Taking the right steps now is crucial if I want my body to function to the best of its ability down the road.
There’s truly a whole wealth of research backing up the positive benefits of creatine monohydrate beyond just physical performance, so I felt inspired to add it to my routine.
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My Daily Routine: Dosage, Timing and Loading vs. No Loading
Dosage and timing
During my creatine journey, I followed the standard dosing protocol on my container of Vegan Sunwarrior Active Creatine Monohydrate: one scoop (five grams) mixed into eight to 12 ounces of my go-to beverage, per day for a month.
While some research shows there’s not one best time to take creatine, I had mine in the morning. The unflavored supplement powder was a seamless addition to my chilled water glass when I woke up around 8 a.m. It served as a solid hydration boost before heading to Club Pilates and tackling the tasks of the day.
Loading vs. no loading
If you’re curious about the creatine loading phase vs. daily dosing, let’s break it down. Apparently, when taking creatine, the dosing strategy you follow—which is where loading vs. no loading comes into play—can determine how quickly you notice changes.
According to Jennifer Pallian, BSc, RD, registered dietitian, food scientist and recipe developer at Foodess Creative Inc., a loading phase can typically increase muscle creatine stores within several days. A common loading strategy involves taking roughly 20 grams of creatine per day (spaced out throughout the day) for five to seven days, which quickly saturates muscle creatine stores.
“Improvements in strength and power have been reported after about five to 10 days in some studies,” Pallian shares.
For those who take creatine without a loading phase, consuming roughly three to five grams each day can increase muscle creatine stores at a more gradual rate.
“Similar levels of muscle creatine saturation and the resultant improvement in strength and power can be achieved after approximately 28 days,” Pallian tells Parade.
My experience fell under the “no loading” category.
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Weeks 1 & 2: Scale Weight, Hydration and Initial Effects
I read that “creatine weight gain” is actually a thing—but it doesn’t have the negative meaning you might think. It’s common to gradually gain weight while taking creatine, due to an increased amount of water being stored in the muscles. For me, any changes I noticed on the scale were, overall, very minimal—and nothing happened during the first two weeks. (I’ve also been roughly the same weight for the past 10+ years of my life, so this may just be a “me” thing.)
Throughout weeks one and two, I didn’t notice any groundbreaking changes, but rather a few small ones to take note of.
Adding creatine to my mornings meant I started each day with a tall glass of water and an essential hydration boost. This helped me drink more water throughout the day.
During the second week, I also began to feel more energized for my daily Pilates classes and experienced fewer mid-afternoon slumps, where I would typically hit a brick wall of fatigue.
After several days, my sleep even improved—I fell asleep quicker and woke up less throughout the night. While I’m unsure creatine was the sole contributor to this awesome benefit, I do think it played a key role in a larger change: I ended up moving my body more during the day and exerted more energy on my creatine kick than I typically do, which helped me ease into my bedtime routine.
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Weeks 3 & 4: Muscle Endurance, Strength Gains and Physical Changes
Creatine strength gains are real. During weeks three and four, I definitely felt I was getting stronger. Maybe creatine was the extra boost my strength-training regimen needed! I was able to flow through each Pilates workout quicker and more seamlessly—and instead of sticking to mostly Pilates level 1.0, I weaved in a few Pilates 1.5 and 2.0 classes. My body was able to handle the more challenging sessions, and I felt all-around more accomplished.
I also experienced quicker recovery times. In other words, I didn’t feel as sore or fatigued between workouts. (I usually aim for three to four Pilates classes per week, in addition to taking daily brisk walks or bike rides throughout my neighborhood.)
While I still have more I’d like to accomplish with my fitness and well-being—my goal is to build more muscle and get toned—I genuinely feel pairing creatine with my workouts is making a real difference. Only time will tell!
Related: ‘I Tried Alo Wellness Club for 3 Weeks—Here’s My Honest Review’
Debunking Side Effects: Bloating, Water Weight and Misconceptions
While mild side effects like bloating and water weight can occur when first starting creatine or during a loading phase, fat gain is not common. During my 30-day creatine journey, I think my occasional bloating was more likely due to something I ate, since I have a very sensitive stomach.
“Water retention and bloating occur when the body struggles to eliminate excess fluid. However, when creatine is properly dosed, it draws water into muscle cells, which is actually beneficial. This process enhances muscle hydration, increases cell volume and supports overall muscle function and recovery,” explains Kirkpatrick.
Another common misconception? That creatine is just for pro athletes, heavy weightlifters or bodybuilders. Actually, it could be a beneficial supplement to take as you age to combat the natural loss of lean muscle, when paired with a protein-packed diet and regular strength training.
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Final Results: Is Taking Creatine Every Day Worth It?
While taking creatine every day may not be for everyone, it proved to be a foolproof addition to my mornings—and I’m so glad I tried it.
My creatine monohydrate transformation is far from over. I’m still including this supplement as part of my daily wellness routine. While it’s only been a month, I’m pleased to say I already started to experience some of creatine’s celebrated benefits and am eager to see what it has in store for me as I continue to take it beyond just one month.
Up Next:
Sources:
- Wax, B, Kerksick, C. M, Jagim, A. R, Mayo, J. J, Lyons, B. C, & Kreider, R. B. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients, 13(6), 1915.
- Candow, D. G, Forbes, S. C, Chilibeck, P. D, Cornish, S. M, Antonio, J, & Kreider, R. B. (2019). Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine, 8(4), 488.
- Smith-Ryan, A. E, Cabre, H. E, Eckerson, J. M, & Candow, D. G. (2021). Creatine supplementation in women’s health: A lifespan perspective. Nutrients, 13(3), 877.
- Avgerinos, K. I, Spyrou, N, Bougioukas, K. I, & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173.
- Aston Dommel, RD, registered dietitian at Top Nutrition Coaching
- Kristin Kirkpatrick, RDN, dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine
- Gutiérrez-Hellín, J, Del Coso, J, Franco-Andrés, A., Gamonales, J. M, Espada, M. C, González-García, J, López-Moreno, M, & Varillas-Delgado, D. (2024). Creatine supplementation beyond athletics: Benefits of different types of creatine for women, vegans, and clinical populations—A narrative review. Nutrients, 17(1), 95.
- Jurado-Castro, J. M, Campos-Pérez, J, Vilches-Redondo, M. Á, Mata, F, Navarrete-Pérez, A., & Ranchal-Sanchez, A. (2022). Morning versus evening intake of creatine in elite female handball players. International Journal of Environmental Research and Public Health, 19(1), 393.
- Jennifer Pallian, BSc, RD, registered dietitian, food scientist and recipe developer at Foodess Creative Inc.
- Kutz, M. R, & Gunter, M. J. (2003). Creatine monohydrate supplementation on body weight and percent body fat. Journal of Strength and Conditioning Research, 17(4), 817–821.