Performance/Cognition/Longevity
Creatine Monohydrate
The most researched and effective sports supplement for increasing strength, muscle mass, and high-intensity exercise performance.
Creatine Monohydrate
The most researched and effective sports supplement for increasing strength, muscle mass, and high-intensity exercise performance.
100
A
evidenceSafe
riskProven Benefits
01Increases muscle strength & power
02Enhances lean body mass
03Improves high-intensity exercise
04Speeds recovery between sets
05Improves memory & processing speed
06Neuroprotective after brain injury
07Supports bone mineral density
08Reduces sarcopenia in aging
09May enhance immune function
10Reduces inflammation markers
Chemical Forms
Recommended
- Creatine Monohydrate (Creapure®)
- Micronized Creatine Monohydrate
Avoid
- Creatine Ethyl Ester
- Liquid Creatine
- Creatine Nitrate
Expert Note
Monohydrate is the gold standard form
Protocol
Amount
3–5 g
Frequency
daily
When
Any time; with meal for absorption
Condition-Based Dosing
Loading phase (optional)
20 g/day split in 4 doses for 5–7 days
Maintenance phase
3–5 g/day (or 0.03 g/kg/day)
No-load protocol
3–5 g/day for 3–4 weeks
Older adults (>65 years)
3–5 g/day with resistance training
Safety & Limits
Upper Safe Limit
20 g/day (short-term loading only)
Cycling
Safe for continuous use
Contraindications
Pre-existing kidney disease or renal dysfunction
Caution in individuals on nephrotoxic medications
Insufficient data for use during pregnancy
Synergies
Both support muscle function and bone health
Complementary buffers for endurance & power
Combined anti-catabolic and anabolic effects
Joint anti-inflammatory support during training
Avoid Combining With
- ✕Caffeine in very high doses may blunt ergogenic effect
- ✕Alcohol impairs creatine uptake and hydration
Updated 4/15/2026