VoltraCreatine: how much to take, and what the evidence says about hair and kidneys
The usual dose is 3 to 5 g of creatine monohydrate a day [1][2]. To fill your muscles faster, a loading phase of about 20 g a day, split into four doses, for 5 to 7 days, is followed by 3 to 5 g a day [3]. Without loading, 3 to 5 g a day gets you to the same level in about four weeks [2].
It is the best-studied supplement for strength training: taken with training, it leads to greater gains in lean mass, strength and power [3]. The MSD Manual is more cautious, saying the effects "are unlikely to be large" [4].
How to take it
| Approach | How much | For how long |
|---|---|---|
| Loading (optional) | About 20 g a day, in 4 equal doses | 5 to 7 days [3] |
| After loading | 3 to 5 g a day, one dose | As long as you take it [3] |
| No loading | 3 to 5 g a day | At least 4 weeks to fill the muscles [2] |
A single dose above 10 g may upset the stomach, for example with diarrhoea [2]. Larger athletes may need 5 to 10 g a day to keep their stores up [1]. The form the research uses is creatine monohydrate [1].
What it does
- After loading, performance in high-intensity or repeated efforts usually improves by 10 to 20% [1].
- With resistance training, it leads to greater gains in lean mass, strength and power [3].
- For older adults, it's recommended together with resistance training, for the greatest effect [2].
- Benefits have been reported in men and women, but most studies are in men, and some suggest women may gain less strength or muscle [1].
Water weight
The most common side effect is water retention in the first few days [2]. A loading week typically adds 1 to 3 kg of body weight, mostly water [2]; the International Olympic Committee puts it at 1 to 2 kg [3]. Creatine doesn't increase fat mass [2].
Is it bad for your kidneys?
In healthy people at the recommended doses, controlled research shows no kidney damage [2]. Medical references are more cautious for anyone with kidney problems:
- The MSD Manual says people with a history of kidney dysfunction, or who take medicines that affect kidney function, should avoid creatine supplements [4].
- Saudi Arabia's health ministry says to talk to a doctor before taking creatine, because of concerns that it could damage the kidneys [8].
- The KDIGO kidney guideline gives creatine supplements used for bodybuilding as an example of products associated with allergic interstitial nephritis, an inflammation of the kidney [7].
In short: if you're healthy, 3 to 5 g a day hasn't been shown to harm the kidneys. If you have kidney disease or take medicines that affect the kidneys, ask your doctor first.
Creatine and your kidney blood test
Labs use blood creatinine as a stand-in for kidney function, but creatinine also depends on your muscle mass and on the creatine in your diet [2]. Taking creatine can raise it for a while without the kidneys working any worse [2], and the KDIGO guideline lists creatine supplements among the things that change creatinine regardless of kidney function [7]. If you're having a kidney test, tell your doctor you take creatine.
Does creatine cause hair loss?
The worry comes from one 2009 study of 20 rugby players: after a week of loading, their DHT, a hormone the body makes from testosterone, rose 56%, while testosterone didn't change [5]. The study measured hormones, not hair [5].
- The result hasn't been replicated, the DHT rise stayed within normal clinical limits, and hard resistance training by itself raises these hormones [2].
- A 2025 randomised trial gave 45 trained men 5 g a day or a placebo for 12 weeks and found no difference in any hormone or hair measure [6]. Its limits, in its authors' words: men only, 12 weeks, no loading phase, and family history of hair loss not recorded [6].
- Saudi Arabia's health ministry lists baldness and hair loss among the side effects of anabolic steroids; its creatine advice is about the kidneys [8].
Creatine and coffee
The MSD Manual says caffeine may decrease the benefit of creatine [4]. A 2025 review by International Society of Sports Nutrition researchers concludes that taking both for a short time, with caffeine under 5 mg per kg of body weight a day, likely doesn't cause opposing effects on muscle [9].
Pregnancy
There are no well-designed randomised trials yet on creatine's safety during pregnancy [9]. Ask your doctor before taking it while pregnant.
About these sources
The International Society of Sports Nutrition papers [1][2][9] are written by researchers, several of whom work with supplement companies, and the 2017 position stand was funded by the Council for Responsible Nutrition, a supplement-industry body [1]. The 2025 hair trial's authors also declare industry roles [6]. That's why we set them beside the MSD Manual and Saudi Arabia's health ministry, which are more cautious.
In Voltra
Creatine works through training, so log your sets in Train and watch whether your weights go up. You can log creatine, like any supplement, on the Eat tab, or ask the Coach to log it for you.
Frequently asked
Does creatine cause hair loss?
No study has shown it. The worry comes from a 2009 study of 20 men that measured hormones, not hair, and hasn't been replicated. A 2025 trial found no change in hormones or hair over 12 weeks at 5 g a day.
Is creatine bad for your kidneys?
In healthy people at 3 to 5 g a day, controlled studies haven't shown kidney damage. If you have kidney problems or take medicines that affect the kidneys, the MSD Manual says to avoid it, and Saudi Arabia's health ministry says to ask a doctor first.
Do I need a loading phase?
No. Loading fills your muscles in 5 to 7 days; 3 to 5 g a day gets you to the same level in about four weeks.
Does creatine make you gain weight?
Usually 1 to 3 kg during a loading week, mostly water. It doesn't increase fat.
Sources
- Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14:18. Dosing pp. 4 and 12; performance and women p. 5; side effects and kidneys p. 11; funding p. 13.
- Antonio J, Candow DG, Forbes SC, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18:13. Creatinine p. 3; kidneys and hair p. 4; water p. 5; fat, stomach and no loading p. 7; older adults p. 8.
- Maughan RJ, Burke LM, Dvorak J, et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med 52(7):439–455. Creatine p. 444.
- MSD Manual, Consumer Version (2025). Creatine. Evidence, side effects, interactions and recommendations.
- van der Merwe J, Brooks NE, Myburgh KH (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med 19(5):399–404. Abstract.
- Lak M, Forbes SC, Ashtary-Larky D, et al. (2025). Does creatine cause hair loss? A 12-week randomized controlled trial. J Int Soc Sports Nutr 22(sup1):2495229. Results p. 1; limitations pp. 13–14.
- KDIGO CKD Work Group (2024). KDIGO 2024 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease. Kidney Int 105(4S):S117–S314. Creatinine p. S152; nephritis p. S247.
- وزارة الصحة، المملكة العربية السعودية. مكملات البروتينات والهرمونات البنائية (الستيرويدية). In Arabic. Creatine and anabolic steroid sections.
- Antonio J, Brown AF, Candow DG, et al. (2025). Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 22(1):2441760. Caffeine p. 8; pregnancy p. 16.
Sources checked on 30 September 2026.
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