Creatine Monohydrate
The most researched and effective sports supplement in history
Also known as: Creatine • Creatine Monohydrate • Cr
Overview
Creatine monohydrate is the single most studied and evidence-backed sports supplement ever produced. With over 500 peer-reviewed studies spanning more than 30 years, creatine has been consistently shown to increase strength, power output, lean muscle mass, and exercise performance. It works by increasing the body's stores of phosphocreatine, which is used to rapidly regenerate ATP (adenosine triphosphate) — the primary energy currency of cells — during high-intensity, short-duration activities like weightlifting and sprinting. Beyond athletics, emerging research has revealed significant benefits for brain health, cognitive function, bone density, and even depression. Creatine is naturally produced by the body (about 1–2 grams per day) and found in animal foods like red meat and fish, but supplementation can increase muscle creatine stores by 20–40%. The International Society of Sports Nutrition has stated that creatine monohydrate is the most effective ergogenic nutritional supplement currently available for increasing high-intensity exercise capacity and lean body mass.
Key Benefits
Strength & Power Output
Creatine increases phosphocreatine stores in muscle, allowing for faster ATP regeneration during high-intensity exercise. Meta-analyses show an average 5–10% increase in strength and 5–15% increase in power output. Effects are most pronounced in exercises lasting 6–30 seconds.
Lean Muscle Mass
Creatine supplementation consistently increases lean body mass. Part of this is due to increased water retention in muscle cells (cell volumization), which also triggers anabolic signaling pathways. Over 8–12 weeks of training, creatine users typically gain 1–2 kg more lean mass than placebo groups.
Brain Health & Cognition
The brain is highly metabolically active and relies on phosphocreatine for rapid energy. Studies show creatine supplementation can improve short-term memory, reasoning, and cognitive performance, especially under conditions of sleep deprivation, stress, or aging. Vegetarians show particularly strong cognitive benefits.
Recovery & Reduced Muscle Damage
Creatine has been shown to reduce markers of muscle damage (creatine kinase) after intense exercise and accelerate recovery between training sessions. It also reduces inflammation markers and may help prevent overtraining.
Bone Health
Emerging research suggests creatine may support bone health by enhancing the activity of osteoblasts (bone-building cells). Combined with resistance training, creatine supplementation has shown improvements in bone mineral density in postmenopausal women.
Dosage & How to Take
The standard protocol is 3–5 grams of creatine monohydrate per day, taken consistently. A loading phase of 20 g/day (split into 4 doses) for 5–7 days can saturate muscle stores faster, but is not necessary — daily dosing of 3–5 g will achieve the same saturation in about 3–4 weeks.
| Purpose | Dose | Notes |
|---|---|---|
| Standard maintenance | 3–5 g/day | Most common and well-studied protocol |
| Loading phase (optional) | 20 g/day for 5–7 days, then 3–5 g/day | Faster saturation but not required |
| Larger individuals (>200 lbs) | 5–10 g/day | Higher body mass may benefit from higher doses |
| Cognitive benefits | 5 g/day | Brain benefits may require slightly higher doses |
Best Time to Take
Timing is not critical — consistency is what matters. Some evidence suggests post-workout may be slightly better for muscle uptake due to increased blood flow, but the difference is minimal.
With or Without Food
Can be taken with or without food. Taking with carbohydrates and protein may slightly enhance uptake due to insulin-mediated creatine transport.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Creatine Monohydrate (Micronized) | High | Everything — the gold standard | Most studied, most effective, least expensive. Micronized dissolves better. |
| Creatine HCl | High | Those who experience bloating with monohydrate | More soluble but no proven advantage over monohydrate. More expensive. |
| Creatine Ethyl Ester | Lower | Not recommended | Studies show it actually converts to creatinine (waste product) faster than monohydrate. |
| Buffered Creatine (Kre-Alkalyn) | Similar to monohydrate | Marketing claim — no proven advantage | Research shows no benefit over standard monohydrate despite higher cost. |
Side Effects & Safety
Common
- Water retention (1–3 lbs, intracellular — not bloating)
- Mild stomach discomfort if taken in large single doses
Rare
- Muscle cramping (not supported by research — actually may reduce cramping)
- Kidney concerns (debunked in healthy individuals by extensive research)
Contraindications
- Pre-existing kidney disease (consult physician)
- Note: Creatine does NOT cause kidney damage in healthy individuals — this is a persistent myth contradicted by decades of research
Interactions
Some early research suggested caffeine might blunt creatine's ergogenic effects, but more recent studies show they can be used together effectively.
Insulin release from carbs may enhance creatine uptake into muscle. Taking with a meal is fine.
Theoretical concern about kidney stress when combined, but no clinical evidence of harm in healthy individuals.
Scientific Research
ISSN Position Stand on Creatine
The International Society of Sports Nutrition concluded that creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean body mass during training.
Creatine and Cognitive Function
Systematic review found that creatine supplementation improved short-term memory and reasoning, with strongest effects under conditions of stress or sleep deprivation. Vegetarians showed the greatest cognitive improvements.
Long-term Safety of Creatine
5-year study of athletes taking creatine found no adverse effects on kidney function, liver function, or any other health markers. Creatine was deemed safe for long-term use.
Creatine and Muscle Mass in Older Adults
Meta-analysis of 22 studies found that creatine supplementation combined with resistance training increased lean tissue mass by an additional 1.4 kg compared to resistance training alone in older adults.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.