How Long Does Creatine Stay in Your System?

There are so many questions surrounding creatine and one of the most asked is,  how long does creatine stay in your system?

Creatine can be sourced from certain foods.

Creatine is a sports supplement that many people believe enhances your athletic ability and reduces post-workout recovery time.

It is an amino acid that is created within your cells. It helps with delivering energy to different cells in your body.

Creatine helps your muscles produce energy during heavy lifting or high-intensity exercise.

It is synthesized in the kidneys and liver.

There is a common belief that creatine is bad for you but there is no evidence to back that up.

Ordinarily, you need about 1-3g of creatine per day. Half of this comes from food and the rest is synthesised from the body. The amount doesn’t vary because it is consistent as to how long does creatine in your system.

The main food sources of creatine are fish and red meat.

Creatine is also taken in form of supplements.


Creatine improves health and athletic performance.

During high-intensity exercise, creatine increases the phosphocreatine stores in your muscles.

The additional stores produce more adenosine triphosphate, better known as ATP, which provide power for the cell. This is the key energy source for heavy lifting and high-intensity exercise.

Ordinarily, you ingest 1-2 tablespoons of creatine. Due to the optimal time of how long does creatine stay in your system, many fitness experts split their doses taking one helping about an hour before a workout.


Creatine benefits your body in the following ways:


Taking creatine enables you to increase the volume of a training session. This helps with muscle growth.


When you have increased levels of a protein known as myostatin, you can lower or decrease the chances of new muscle growth. Taking creatine supplements reduces the levels of myostatin. This increases your chances of growing your muscles.

It can also assist you to grow and maintain muscle if you have a sedentary life. For instance, if you are elderly or work an office job.


 Creatine increases cell signaling. This helps you with muscle repair also boosts muscle growth.


 Creatine helps reduce protein breakdown. This is another way it helps you boost muscle growth regardless of how long does creatine stay in your system. This can also reduce age-based musculoskeletal decline.


These hormones help you increase lean body mass.


Creatine helps lift water content within your cells. This leads to increased cell volume which also helps boost muscle growth.


 Studies suggest that taking creatine supplements can reduce the risk of dehydration, muscle cramps, and tears to the ligaments, tendons, bones and nerves.


Creatine supplements can help boost cognitive performance. Studies show can also reduce the risk of neurological disease.

Your brain requires ATP for normal function.

Creatine has also been shown to reduce fatigue and dizziness to some degree in children who have survived traumatic brain injuries.

When you are a vegetarian and take creatine supplements, you can improve your memory.


There is anecdotal evidence to suggest that if you apply skin products with creatine infused in them can help reduce the chances of skin sag. Additionally, it can potentially reduce sun damage and wrinkles.

Creatine can also lower blood sugar levels and help with non-alcoholic fatty liver disease.


Studies show that creatine has no negative side effects. Creatine supplements have been extensively researched for over 35 years.

No matter how long does creatine stay in your system, there are no adverse effects.

There is also no evidence of damage to the liver or kidneys if you take normal doses. However, you should consult your doctor before taking creatine if you have pre-existing kidney or liver conditions.

More evidence is needed to support this but creatine can increase the risk of hair loss if you are predisposed to early onset hair loss.

Creatine interacts with caffeine. It reduces the effects of caffeine.


The most common supplement is creatine monohydrate. It is affordable and the most widely used.

Studies show the recommended serving of creatine supplement is four 5-gram servings over a day. This is perfect when you take 20g a day for 5-7 days. This is the loading period.

You improve absorption when you accompany it with a carb or protein-based meal.

After the loading period, take 3-5g (1-2 tablespoons) a day to maintain high levels in your muscles.

If you don’t want to do the loading phase, take 3-5g a day but this will take about a month to maximise your creatine stores.

It may not be sustainable to get all the creatine you need from meat. To get the recommended 5g of creatine a day, you would need to eat 900g of red meat a day. This is expensive and unhealthy.

So how long does creatine stay in your system? The creatine levels in your muscles deplete in two weeks after you stop taking it.

In about six weeks, the extra creatine will be excreted entirely and your body will go back to producing its usual amount of creatine of 1-2g a day.

When you consider how long does creatine stay in your system, should you wean off it periodically? Some experts recommend you get off creatine for four weeks every 12 weeks. But there is no main reason to do this. You don’t have to take creatine forever because your body will keep producing it.

It’s recommended that you take creatine after workouts to get better gains.


Creatine is one of the most affordable, effective and safest supplements you can take.

If you work out a lot and are a vegan or vegetarian, you should consider taking creatine supplements since its main source is meat. Then how long does creatine stay in your system will be a similar period to meat eaters.

Taking creatine will help improve your quality of life. If you need bursts of speed, power and endurance during workouts or athletics, creatine is a great supplement for you.

As mentioned earlier, you may need to consult your physician if you have certain pre-existing conditions affecting your livers and kidneys.

Some people suggest taking creatine with grape or apple juice to reduce the risk of bloating or cramping. It doesn’t matter if you take the supplements in pill or powder form. Either form is effective.