If you've spent any time in a gym, you've heard of creatine. It's one of the most widely studied supplements in sports nutrition, and for good reason. But there's still a lot of confusion about how much to take, when to take it, and whether the old myths are true. Here's a simple, no-nonsense guide.

What is creatine?

Creatine is a compound your body makes naturally from amino acids and stores mostly in your muscles. You also get small amounts from foods like red meat and fish. Inside your muscles, creatine helps regenerate ATP, the energy your cells use for short, intense efforts like lifting, sprinting and jumping.

Supplementing tops up your muscle creatine stores beyond what diet alone usually provides. That's why research consistently links creatine monohydrate, combined with resistance training, to improvements in strength, power output and lean muscle.

How much creatine should you take?

For most adults, research supports 3 to 5 grams per day as a daily maintenance dose. That's exactly why each URSA gummy contains 1 g of creatine: take 3 to 5 gummies a day and you've hit your serving. No scoops, no guessing.

Do you need to "load" creatine?

No. A loading phase (around 20 g a day split into smaller doses for 5 to 7 days) saturates your muscles faster, but it isn't required. Taking 3 to 5 g daily gets you to the same place in roughly 3 to 4 weeks. For most people, skipping the load is simpler and easier on the stomach.

When is the best time to take creatine?

The honest answer: whenever you'll remember to take it every day. Creatine works by building up in your muscles over time, so consistency matters far more than timing. Before your workout, after your workout, or with breakfast all work. That's the real advantage of a gummy: it's easy to keep in your gym bag, desk or car, so you actually stay consistent.

Creatine myths, debunked

"Creatine makes you bloated."

Creatine pulls water into your muscle cells, which is part of how it works. Some people see a small bump on the scale in the first few weeks, but that's muscle hydration, not belly bloat. Skipping the high-dose loading phase also helps.

"Creatine is bad for your kidneys."

Long-term studies in healthy adults taking recommended doses have not shown harm to kidney function. If you have an existing kidney condition or any medical concerns, talk to your healthcare provider before starting any supplement.

"Creatine causes hair loss."

This comes from one small 2009 study that measured a hormone (DHT) but never measured actual hair loss, and it hasn't been replicated. The current evidence does not show that creatine causes hair loss.

"Creatine is only for bodybuilders."

Not at all. Creatine is used by runners, hockey players, climbers, weekend warriors, and both men and women. If you train hard and want to support strength and recovery, it's worth a look.

Why gummies instead of powder?

Creatine powder works, but it's messy, it clumps, it doesn't always dissolve, and plenty of people stop taking it simply because it's annoying. URSA Creatine Gummies were made to fix that:

• 1 g creatine per gummy, so dosing is simple
• NPN approved (80133971) and regulated by Health Canada
• Third-party tested, with a Certificate of Analysis available
• Made in Canada with natural lemon flavour
• No added sugar, vegan, gluten-free and nut-free

Heading out of town? Our 10-Day Creatine Travel Pack has your full 5 g pre-portioned for each day.

The bottom line

Creatine is one of the simplest, best-supported supplements you can add to your routine. Take 3 to 5 g a day, every day, pair it with consistent training and good nutrition, and give it a few weeks. The best creatine is the one you'll actually take.

Shop URSA Creatine Gummies →

This article is for general educational purposes and is not medical advice. Read and follow the label. Consult a healthcare professional before use if you are pregnant, breastfeeding, have a medical condition or take medication.

Further reading: Kreider et al., International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation (2017).