Question 1

Is creatine dangerous?

Accepted Answer

Creatine is one of the safest sports supplements, studied in over 500 clinical trials. Side effects are minimal — some people may experience mild bloating during the first week. Long-term studies confirm that creatine does not harm healthy kidneys, liver, or heart. However, individuals with kidney disease should consult a doctor before supplementing.

Question 2

Creatine monohydrate vs HCL — which is better?

Accepted Answer

Creatine monohydrate is the scientifically proven gold standard — over 95% of studies use this form. Creatine HCL dissolves better in water and may cause less bloating, but it lacks a comparable evidence base. HCL is also significantly more expensive. Our recommendation: choose creatine monohydrate — it is the most effective and affordable option.

Question 3

How much creatine should you take per day?

Accepted Answer

The optimal creatine dose is 3–5 g per day, taken daily and consistently. With a loading phase you can start at 20 g/day (4x5 g) for 5–7 days, then continue with 3–5 g/day. Without loading, the same result is achieved in 3–4 weeks. By bodyweight: 3 g suits those under 70 kg, 5 g for those over 85 kg.

Question 4

Do you need to load creatine?

Accepted Answer

Loading creatine is not essential. The loading phase (20 g/day for 5–7 days) fills muscle stores quickly — in about one week. Without loading (5 g/day), the same result is reached in 3–4 weeks. Loading can cause bloating and digestive issues, so for most people the simpler 5 g/day protocol works best.

Question 5

Creatine and caffeine — can you take them together?

Accepted Answer

Yes, combining creatine and caffeine is safe. An earlier study suggested caffeine might reduce creatine effectiveness, but newer research does not confirm this. Millions of athletes use both daily — many pre-workout supplements contain both caffeine and creatine. We recommend simply taking them at different times of day.

Question 6

Where to buy creatine in Estonia?

Accepted Answer

Turg.ee offers a wide selection of quality creatine: creatine monohydrate, micronized creatine, HCL, and creatine capsules. All products are from trusted brands, competitively priced, with free delivery from 60 euros. We ship across Estonia with fast delivery — typically 1–3 business days.

Question 7

Creatine capsules vs powder — which to choose?

Accepted Answer

Creatine capsules and powder have the same effectiveness — the difference is in convenience and price. Creatine capsules are handy on the go, require no mixing, and are precisely dosed. Creatine powder is more affordable per gram, allows flexible dosing, and mixes well into shakes. For higher doses we recommend powder, for convenience choose capsules.

Creatine — Monohydrate & Creatine Powder

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