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Supplement timing and quality

When to Take Creatine: Does the Time of Day Matter?

By Midline. First published . Last reviewed .

The question

What's the best time of day to take creatine?

Short answer

Take it every day. The time of day is up to you: Darren Candow says morning, evening or during a workout all work. Pick a time you'll remember, take the amount on the label, and check with your doctor first if you have a kidney condition.

Does it matter if you take creatine before or after a workout?

If you train, take it whenever is easier: morning, evening or around your workout. Darren Candow, The Diary Of A CEO, says morning, evening or during a workout all work.

What if you don't work out at a set time?

Then take it whenever you'll remember. Darren Candow, The Diary Of A CEO, says to take it every day, not only on training days. The real question is which time you won't forget.

You also don't need to "load" first. Rhonda Patrick, The Diary Of A CEO, says that taken consistently every day, creatine fills your muscles in about three to four weeks, so you don't have to do a loading phase. Take the amount on the label.

Will creatine make you gain weight?

Maybe a little water at first. Alan Aragon, on an August 2025 Diary of a CEO episode, says the early size gain on creatine is extra water held inside the muscle, mostly with a loading phase. So a small jump on the scale when you start is water, not fat.

Is creatine safe for your kidneys?

Darren Candow, The Diary Of A CEO, says trials show no kidney harm in healthy people. If you have a kidney condition or take any medicine, ask your doctor first.

One more practical point. Creatine can raise creatinine, a number on routine kidney blood tests, so it can look like a kidney problem when it is not (Darren Candow). Always tell your doctor you take it before you get bloods done.

Check first: follow the label. If you have a kidney or liver condition, take any medicine, are pregnant or breastfeeding, or are under 18, check with your doctor or pharmacist before you start.

How do you pick a creatine product?

Rhonda Patrick, The Diary Of A CEO, says supplements are not regulated, so you can't always be sure what's in the tub, and that you should go to a trusted brand that uses third-party testing. Darren Candow, The Diary Of A CEO, says to look for an NSF or other third-party certification on the label:

  • NSF Certified for Sport tests for substances banned in sport, reviews the formula and label, and inspects the factory.
  • USP Verified checks that what's on the label is what's in the bottle.

A seal tells you what's in the product. It doesn't tell you whether it'll work for you.

On form, plain creatine monohydrate is the form to buy. Darren Candow says other forms of creatine have never been shown to be safer or more effective than monohydrate.

Do you need to lift for creatine to work?

If you're new to lifting, start with strength training. Rhonda Patrick, The Diary Of A CEO, says creatine only helps muscle if you train.

Try this today

Put your creatine next to something you already do every day, like your first coffee or a meal you never skip, and take the amount on the label. Next time you buy, look for an NSF Certified for Sport or USP Verified seal.

Frequently asked questions

Can I take creatine at night?

Yes. Darren Candow says morning, evening or during a workout all work, so take it whenever you'll remember.

Do I need a creatine loading phase?

No. Rhonda Patrick says that taken consistently every day, creatine fills your muscles in about three to four weeks, so you don't have to do a loading phase. Take the amount on the label.

Is creatine bad for your kidneys?

Darren Candow says trials show no kidney harm in healthy people. If you have a kidney condition, ask your doctor first. Creatine can also raise creatinine on a blood test, which can look like a kidney problem when it is not, so always tell your doctor you take it.

Does creatine work if I don't lift weights?

Rhonda Patrick says that if you are not working out, creatine is not going to grow your muscles. You have to put in the work.

Sources

  1. Darren Candow on The Diary Of A CEO. Darren Candow, The Diary Of A CEOIdeally take it every day, not only on training days. Morning, evening or during a workout all work. Creatine can raise creatinine on a blood test, which can look like a kidney problem when it is not. Always tell your doctor you take it. Other forms of creatine have never been shown to be safer or more effective than monohydrate. For creatine, look for monohydrate and an NSF or other third-party certification on the label.
  2. Rhonda Patrick on The Diary Of A CEO. Rhonda Patrick, The Diary Of A CEOTaken consistently every day, creatine fills your muscles in about three to four weeks, so no loading phase is needed. If you are not working out, creatine is not going to grow your muscles. Supplements are not regulated, so go to a trusted brand that uses third-party testing.
  3. Alan Aragon on The Diary Of A CEO. Alan Aragon, The Diary Of A CEOThe early size gain on creatine comes from extra water held inside the muscle, mostly with a loading phase, and you lose a few pounds of it if you stop.

All sources across the site are listed on the sources page.

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Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.

We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.

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