Creatine Monohydrate
- Effective dose
- 3–5 g
- Evidence
- 5/5· Robust
Last updated June 1, 2026
What it is
Creatine monohydrate is the most extensively researched form of creatine. It increases phosphocreatine stores in skeletal muscle, improving rapid ATP regeneration.
Benefits
Reliable improvements in strength, power, and lean mass when paired with resistance training. Cognitive benefits are emerging in sleep-deprived and aging populations.
When to take it
Taken daily at any time; consistency matters more than timing because the benefit comes from saturated muscle stores. Taking it with carbohydrates or post-workout may marginally aid uptake.
Side effects
Water retention in muscle is expected. GI upset can occur if a full daily dose is taken at once on an empty stomach; splitting helps. No evidence of kidney harm in healthy adults at standard doses.
Sources
Products containing Creatine Monohydrate
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