Does 5mg of Creatine Cause Weight Gain?

November 17, 2025 •

4 min read

According to the International Society of Sports Nutrition (ISSN), creatine is one of the most effective and safest supplements for enhancing athletic performance and muscle mass. However, many people are concerned about weight changes when they first begin supplementing. So, does 5mg of creatine cause weight gain?

Quick Summary

A standard 5mg dose of creatine can cause a temporary increase in water weight, not fat. It draws water into muscle cells, leading to short-term fluctuations on the scale and increased muscle fullness. Longer-term weight gain is a result of increased lean muscle mass from improved workouts, not excess fat.

Key Points

Creatine Does Not Cause Fat Gain: The weight gain associated with creatine is due to water retention and increased muscle mass, not an increase in body fat.
5mg is Ineffective: A 5mg dose of creatine is not enough to cause any physiological changes or weight gain. The standard maintenance dose is 5 grams (5,000mg).
Initial Water Weight is Temporary: Short-term weight gain (2-4 lbs) from creatine is caused by water being drawn into muscle cells, and this effect is temporary, subsiding after the first few weeks.
Long-Term Weight Gain is Muscle: Consistent use of creatine, combined with resistance training, leads to an increase in lean muscle mass, which accounts for long-term weight gain.
Loading Phase Increases Water Weight: Higher loading doses (20-25g) over 5-7 days cause more rapid muscle saturation and thus more significant initial water weight compared to a moderate daily dose.
Effective Dose is 3-5 Grams: For effective muscle saturation and performance benefits, a daily maintenance dose of 3-5 grams is recommended, which avoids the more pronounced initial water retention.
Stay Hydrated: To manage water retention and potential bloating from creatine, it is important to drink plenty of water.

Understanding Creatine's Role in the Body

Creatine is a natural compound made by the body and stored primarily in the muscles. Its main function is to help muscles produce energy during high-intensity, short-duration activities like weightlifting and sprinting. When you take a creatine supplement, your muscle stores of phosphocreatine increase, which helps generate more adenosine triphosphate (ATP), the body's primary energy currency. This allows you to work out harder and longer, which, in turn, facilitates greater gains in strength and muscle mass over time.

The Truth About Creatine and Weight Gain

When most people ask if creatine causes weight gain, they are concerned about gaining fat. However, creatine itself contains zero calories and does not cause fat gain. Any weight fluctuations, especially during the initial stages of supplementation, can be attributed to one of two factors: water retention or an increase in lean muscle mass.

Water Weight (Intracellular Retention)

In the first week or so of supplementation, particularly during a loading phase, many users notice a slight increase in weight. This is due to creatine pulling water from the bloodstream into the muscle cells, a process called cell volumization. This intracellular water retention is beneficial, as it enhances muscle fullness and can even aid in stimulating muscle growth. The water is held within the muscle tissue, not under the skin, so it does not cause the soft, puffy look of subcutaneous bloating. The average weight gain from this initial water retention is around 2–4 pounds and is temporary. This effect stabilizes after the initial period as the muscles reach saturation. For those using a moderate 5g dose daily without a loading phase, this effect is often minimal.

Increased Muscle Mass

Over the long term, the primary cause of weight gain from consistent creatine use is an increase in lean muscle mass. By providing more energy for intense workouts, creatine allows you to perform more reps and lift heavier weights. This improved performance leads to greater muscle fiber damage during exercise, which, with proper rest and nutrition, results in muscle hypertrophy (growth). Since muscle tissue is denser than fat, the accumulation of new muscle mass will naturally increase your body weight over time. This is the desired outcome for most individuals using creatine for fitness purposes.

Creatine Dosage and Body Composition

Taking a moderate 5g dose of creatine daily is the standard maintenance dose and is highly effective for saturating muscle stores over a period of 3-4 weeks. For this reason, a 5mg dose (which is 1,000 times smaller than 5g) would be entirely ineffective and wouldn't lead to any noticeable physiological changes, including weight gain. The following table compares a standard maintenance dose to a loading dose, which is far more likely to cause temporary weight gain.


Feature	Maintenance Dose (3-5g daily)	Loading Dose (20-25g daily for 5-7 days)
Starting Weight Gain	Minimal and gradual.	More pronounced water retention (2-4 lbs) in the first week.
Muscle Saturation Speed	Slower (approx. 3-4 weeks).	Much faster (approx. 5-7 days).
Effect on Performance	Improved performance in 3-4 weeks.	Improved performance within a week.
Side Effects	Rare, if any.	Mild digestive discomfort, bloating, or stomach upset may occur.

Managing Weight Concerns

If you're taking a standard 5-gram dose of creatine and notice the initial water weight, rest assured it is temporary and is a sign that the supplement is working as intended. Drinking plenty of water can help manage hydration levels and minimize bloating. For those concerned with avoiding the initial weight spike entirely, skipping the loading phase and sticking to a consistent 3-5g daily dose is the recommended approach.

Conclusion: The Final Verdict

So, does 5mg of creatine cause weight gain? No, a dose of 5mg is far too small to have any effect. A standard, effective dose of 5 grams per day may cause some weight gain, but it is not due to fat accumulation. In the short term, this weight increase is a result of intracellular water retention, a beneficial process that helps power your muscles. In the long term, the most significant and desired weight increase comes from gaining lean muscle mass, fueled by more intense and effective workouts. Creatine remains one of the safest and most effective supplements for increasing muscle strength and size without contributing to body fat.

Creatine's Safety and Effectiveness

Creatine is one of the most researched sports supplements, and studies consistently show it is safe for healthy individuals when taken at recommended doses. The transient weight gain from water is a normal part of the process, and the long-term weight gain is a positive sign of muscle growth. For anyone looking to enhance their athletic performance and increase muscle mass, a consistent daily intake of 3-5 grams of creatine monohydrate is a proven strategy, with minimal side effects.

Authoritative Resource on Creatine

For more in-depth information and research on creatine, the International Society of Sports Nutrition (ISSN) provides comprehensive reviews on the safety and efficacy of creatine supplementation.

Frequently Asked Questions

No, a 5mg dose of creatine is far too small to have any effect. The standard and effective daily dose for weightlifters and athletes is 3 to 5 grams, which is 1,000 times more than 5mg.

In the short term, you might gain 2-4 pounds due to water retention in the muscle cells, especially during a loading phase. Long-term weight gain is from increased lean muscle mass as a result of better workouts.

No, the weight gain from creatine is not fat. Creatine contains no calories, and any weight increase is from water retention and muscle mass.

Some users may experience temporary bloating, particularly during the initial loading phase due to water retention. This is not fat gain and typically subsides with consistent use at a maintenance dose.

You can minimize the initial water weight by skipping the loading phase and taking a consistent daily maintenance dose of 3-5 grams. This approach saturates muscles more gradually.

Water weight is a rapid, temporary increase from intracellular water retention, often occurring in the first week. Muscle gain is a long-term, gradual increase in lean mass that results from enhanced workout performance.

Yes, taking 5 grams of creatine daily is safe and effective for healthy individuals. It is the standard maintenance dose supported by decades of research.