01What we carry
- Creatine monohydrate powders — unflavored and flavored, in several sizes. This is the most researched form of creatine and the one most sports nutrition experts recommend.
- Creatine capsules and tablets — for people who prefer a no-mix option or want precise dosing without measuring powder.
- Flavored pre-workout and performance blends — creatine combined with other training-support ingredients for a single-scoop routine.
- Buffered and micronized options — finer-grind powders that mix more easily for anyone who doesn't love the texture of standard monohydrate.
Our staff can help you compare forms and sizes if you're not sure where to start.
02Frequently asked questions
What does creatine actually do?
Creatine helps your muscles recycle ATP, the molecule your cells use for quick bursts of energy — think heavy lifts, sprints, or hard intervals. It's one of the few sports supplements with a large body of peer-reviewed research behind it, mostly focused on strength and power output.
Do I need to "load" creatine, or can I just take a daily dose?
Both approaches work. A loading phase (about 20 grams per day, split into doses, for 5–7 days) saturates your muscles faster, but a steady 3–5 grams per day reaches the same saturation within about a month. Most people do fine skipping the load and just taking a small daily dose.
Will creatine make me gain weight?
Creatine can add a few pounds of water weight inside your muscles during the first weeks — that's water stored *in* the muscle, not fat, and it's part of how creatine works. If the scale moves 2–4 pounds early on, that's the expected and normal effect.
What's the difference between monohydrate and the other forms?
Creatine monohydrate is the form used in the vast majority of studies, and it's also the most affordable. Other forms (hydrochloride, ethyl ester, buffered creatine) claim better absorption or less bloating, but the research doesn't show them outperforming monohydrate for strength or muscle gains.
Does creatine need to be cycled?
No. Long-term studies — some running up to five years — have not found a reason to cycle on and off creatine for healthy adults. That said, some people simply prefer to take breaks, and that's fine too.
Is creatine safe for the kidneys?
In healthy adults, the research consistently shows creatine does not harm kidney function. One common confusion: creatine slightly raises creatinine levels in blood tests, and creatinine is a marker doctors use to estimate kidney function — so tell your doctor you're taking creatine before lab work so the numbers aren't misread.
03What the research says
The International Society of Sports Nutrition's position stand on creatine calls it "the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training." A widely cited 2017 review in the *Journal of the International Society of Sports Nutrition* found that creatine supplementation reliably increases strength — roughly 5–15% greater gains in maximal strength and power compared to training without it.
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Visit us: William's Natural Foods, 12249 San Pablo Ave, Richmond, CA 94805 — open Monday–Friday 9–7, Saturday 9–6, Sunday 10–5. Call (510) 232-1911 or stop in and our staff will help you pick the right creatine for your training.
Still Have Questions? Come Talk to Us In Store
The fastest way to get answers is to talk it through in person. Here's how:
This guide is for general information only and isn't medical advice. If you have a health condition, take medication, or are pregnant or nursing, talk to a healthcare provider before starting creatine or any supplement. These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.