Form matters: use monohydrateCreatine monohydrate is the only form with consistent peer-reviewed evidence. Kre-alkalyn, creatine HCl, and other forms have no proven superiority.
Take with carbohydratesInsulin enhances creatine uptake. Take with a meal or carb-containing drink to improve absorption by 25–30%.
Non-responders exist~25–30% of people are non-responders with already-high baseline creatine stores (usually high meat consumers or genetic factors).
Caffeine interactionSome older research suggested caffeine blunts creatine absorption. Current evidence does not support this at normal doses. Take both if needed.
Cycling is unnecessaryNo evidence supports creatine cycling. Continuous use is safe and effective long-term. No kidney or liver damage in healthy individuals.
Expect 1–2 kg weight gainThis is water retention in muscle cells — not fat. It reflects higher muscle cell volumization and is a sign the creatine is working.