Creatine monohydrate is a popular supplement used primarily to improve performance in high-intensity training and sports. It is a naturally occurring compound found in small amounts in certain foods, such as red meat, and is also synthesized by the body. It’s stored in the muscles and used as a quick source of energy during activities like sprinting, weightlifting, or short bursts of intense exercise.

For general fitness, start with a 5–7‑day loading phase of 20 g per day (take 4×5g across the day, instead of 1x20g), then switch to a 3–5 g daily maintenance dose from then on. Mix each scoop into 150–200 ml of water or juice and take it with your post‑workout shake (or with a meal on rest days) to boost uptake. Stay well‑hydrated—aim for 2–3 L of fluids daily—and take your creatine at the same time each day for consistent muscle saturation and performance gains. All body types varies, so this is general advice, for more specific advice please contact a trainer or doctor.

Current research on creatine supplementation during pregnancy is limited but generally reassuring: creatine is a naturally occurring compound found in meat and fish, and studies haven’t identified harm at typical doses (3–5 g/day) when taken after the first trimester. However, high‑dose “loading” (e.g., 20 g/day) hasn’t been well studied in expectant mothers. Always discuss any supplement with your obstetrician—if they approve, sticking to a maintenance dose of around 3 g daily is the safest approach.