Browse/Amino Acid Derivative
Amino Acid Derivative

Creatine Monohydrate

01 / OVERVIEW

What this compound does

WHAT IT DOES

Creatine monohydrate helps your body produce more energy, especially during short bursts of intense activity like sprinting or weightlifting. It can also support muscle growth and recovery, making it popular among athletes and fitness enthusiasts. Additionally, it may benefit brain health by providing energy to brain cells.

KEY BENEFITS
Improved exercise performance
Enhanced muscle growth
Faster recovery after workouts
Support for brain health
BEST FOR
  • • Athletes looking to boost performance
  • • Bodybuilders aiming for muscle gain
  • • Individuals recovering from intense workouts
WHAT TO EXPECT

Users may start to notice increased energy and improved performance within a week of consistent use. Muscle fullness and strength gains may become apparent after several weeks.

WHO SHOULD AVOID THIS
  • • People with kidney issues
  • • Pregnant or breastfeeding women
  • • Individuals under 18 years old
MYTHS & FACTS
Myth: Creatine causes kidney damage.
Fact: Research shows that creatine is safe for healthy individuals, but those with pre-existing kidney conditions should consult a doctor.
Myth: Creatine is a steroid.
Fact: Creatine is a naturally occurring compound found in meat and fish, and it is not a steroid or hormone.
At a glance
Typical dose
2.4 g/day (3-5 g/day)
Loading: Optional 20 g/day split x5 days
Evidence
—
Studies indexed2
How it's made

Production details below.

Options to buy

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03 / DOSAGE

How much, when

MAINTENANCE

2.4 g/day (3-5 g/day)

LOADING PROTOCOL

Optional 20 g/day split x5 days

weightKg * 0.03 g

TIMING

Creatine Monohydrate — Morning dose

Standard dosing.

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 18091016

    Strength and lean mass

    Meta-analyses show improved strength outcomes with training.

    A
  • PMID: 15531663

    Cognitive resilience

    Some studies suggest benefit during sleep deprivation.

    B
  • PMID 18091016 · 2007Meta-Analysis

    Creatine Supplementation and Upper-Limb Strength Performance: A Systematic Review and Meta-Analysis

    Creatine supplementation significantly increased upper-body strength performance.

    A
  • PMID 15531663 · 2003 · n=20RCT

    Effects of Creatine on Cognitive Function in Sleep-Deprived Adults

    Creatine reduced the negative effects of sleep deprivation on complex cognitive tasks.

    B
  • PMID 28615996 · 2017Position Statement

    International Society of Sports Nutrition Position: Safety and Efficacy of Creatine

    Creatine monohydrate is the most effective ergogenic supplement with an excellent safety profile.

    A
  • PMID 31722022 · 2019Review

    Creatine and Brain Health: An Updated Perspective

    Creatine plays a key role in brain energy homeostasis and may have neuroprotective effects.

    B
  • PMID 12831709 · 2003 · n=98Longitudinal Study

    Long-term Creatine Supplementation Safety in Athletes

    No adverse effects observed after 21 months of continuous creatine supplementation.

    A
04 / INTERACTIONS

Medicine interactions

  • Lithium· mood_stabilizer

    Creatine may affect renal function, altering lithium clearance.

    → Monitor lithium levels closely.

    MODERATE

  • Corticosteroids· anti-inflammatory

    Corticosteroids may counteract the muscle-building effects of creatine.

    → Consult with a healthcare provider.

    MODERATE

  • ACE inhibitors· blood_pressure

    Creatine may affect kidney function, which can be a concern with ACE inhibitors.

    → Regular monitoring of kidney function is advised.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.