Best Creatine Monohydrate in Canada 2026

How much creatine should I take per day?

5g per day is the gold standard for full muscle saturation — no loading phase needed. You'll reach the same saturation as loading in 3–4 weeks with zero GI discomfort.

Is creatine safe for long-term use?

Yes. Creatine is one of the most studied supplements in history. Multiple trials spanning 5 years of continuous daily use show no adverse effects in healthy individuals. The kidney damage myth has been thoroughly debunked by controlled research.

Can vegetarians take creatine?

All creatine monohydrate is 100% vegetarian — it's synthesised chemically, no animal tissue involved. Vegetarians also benefit more from supplementation since their baseline creatine levels are significantly lower than meat-eaters.

When should I take creatine?

Post-workout alongside a carbohydrate-rich meal or protein shake is optimal. On rest days, take it with breakfast. Consistency across all days matters far more than exact timing.

Which is better — loading phase or daily 5g?

Daily 5g is recommended for most people. Loading (20g/day for 7 days then 5g) reaches saturation faster but causes GI discomfort. Both reach identical saturation — loading just gets there in 1 week vs 4 weeks.

Do I need to cycle creatine?

No. There is zero scientific evidence that cycling creatine provides any benefit. Take it every day, year-round.