Evidence grade: A
Creatine monohydrate reliably adds to strength and lean-mass gains when paired with resistance training. Research on brain and healthy-aging uses is promising but earlier.
What it is
A compound your body makes from amino acids and stores in muscle, mostly as phosphocreatine. It helps recycle ATP, the energy used in short, hard efforts. Red meat and fish supply small amounts.
What people claim
- More strength and power in short, repeated efforts
- Greater lean-mass gains with lifting
- Faster recovery between sets
- Brain and aging benefits (still being studied)
Doses used in studies
Studies commonly use about 3–5 g a day of creatine monohydrate. Some studies use a loading phase of roughly 20 g a day, split into 4 doses, for 5–7 days. Without loading, stores fill in about 3–4 weeks.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- People with kidney disease or reduced kidney function
- Anyone on medications that affect the kidneys
- Expect 1–2 kg of water weight early on; it is stored in muscle, not fat
- Creatine can raise blood creatinine on lab tests, so tell your doctor you take it
- Pregnant or nursing people: ask a doctor first, as safety data is limited
- Under 18: talk to a doctor or parent before using any supplement
Sources
- ISSN position stand: safety and efficacy of creatine supplementation Kreider et al., J Int Soc Sports Nutr, 2017
- Dietary supplements for exercise and athletic performance (fact sheet) NIH Office of Dietary Supplements
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Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.