Creatine is one of the most asked-about supplements in the gym, and most of the questions come down to two things: why take creatine at all, and how to take it properly. In this video Dr Eric Helms, researcher and co-author of The Muscle and Strength Pyramids answers in under a minute.
Below is a quick breakdown of what he covers, plus where to find the creatine he uses. If you already know what you're after, head straight to our creatine supplements.
Why take creatine?
If you lift weights or do sprint and jump work, your muscles lean on the phosphocreatine system for short, hard efforts. Creatine tops up that system. In Eric's words, it helps "so you can make better gains in this performance and also build more muscle."
That makes it relevant to most people training in a gym, not only competitive athletes. It's a supplement for strength and power work, and for anyone trying to add muscle.
How to take creatine
Eric keeps this simple. Two decisions, and you're done.
Buy creatine monohydrate
Eric calls it "the most well-studied, bioavailable, safe and cheapest form of creatine." It comes as a powder you mix into water, or in capsules if you'd rather swallow it than drink it.
Take 5 g every day
"You just need to take five grams a day and you'll get all the benefits." No loading phase or complicated timing, just a consistent daily dose.
Why third-party testing matters
Eric's last point is about quality. He recommends choosing a third-party tested creatine because it "avoids any potential adulteration and has a high potency and purity to make sure that you're getting only what you want and nothing else."
For NZ shoppers, look for certifications like Informed Choice or Informed Sport on the label. Our guide on how to choose the best creatine for your training covers what else to check.
What Eric is using in the video
The creatine Eric has in the video is Optimum Nutrition Creatine Powder 300g. It's unflavoured micronised creatine monohydrate with Informed Choice certification, so it lines up with what he describes: the right form, independently tested.
If you'd rather take it in capsules, Optimum Nutrition Creatine 2500 Capsules are the same monohydrate at 2.5 g per two-capsule serving, so four capsules gets you to 5 g.
Prefer a different brand, flavour or format? Our full creatine range covers flavoured and unflavoured powders, capsules, gummies and HCl options.
Creatine FAQs
Q. How much creatine should I take a day?
Dr Eric Helms recommends 5 g of creatine monohydrate per day. At that dose, he says, "you'll get all the benefits." Take it every day, including rest days, so your muscle creatine stores stay topped up. Timing is flexible, so pick a time of day you'll stick with.
Q. Is creatine powder or capsules better?
Both work if they're creatine monohydrate and you hit your daily dose. Powder is usually cheaper per serving and easy to mix into water or a shake. Capsules suit people who dislike the texture or want something easy to carry. With Optimum Nutrition Creatine Capsules, four capsules gives you 5 g.
Q. Who should take creatine?
Creatine is most useful for people doing resistance training or short, high-intensity efforts like sprinting and jumping. These activities rely on the phosphocreatine system, which creatine helps supply. If your goal is more strength or more muscle, creatine monohydrate is a sensible supplement to add to your routine.
Q. What does third-party tested creatine mean?
A third-party tested creatine has been checked by an independent organisation, such as Informed Choice, for banned substances and contaminants. For competitive athletes subject to drug testing, it lowers the risk of a positive test. For everyone else, it's reassurance that the tub contains what the label says.
