Creatine monohydrate

Creatine monohydrate is the standard form of creatine, a compound stored in muscle and used during short, intense efforts. People tend to take it for strength, power, repeated sprint capacity, and lean-mass support.

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Consistently improves high-intensity training capacity, strength-related outcomes, and lean mass support during resistance training.

Strong evidence strength / hypertrophy 7 linked sources Content audit 2026-05-16

Headline Finding

Meta-analyses: +1.14 kg LBM; +4.43 kg upper- and +11.35 kg lower-body strength.

Dose Context

Usually 3-5 g daily. Loading is optional.

Important Caveat

Use monohydrate. People with kidney disease or relevant medication use should seek clinical advice.

Source Drawer

Linked Research

7 papers and evidence links - audit 2026-05-16

Position stand ISSN position stand
Meta-analysis 2024 body composition meta-analysis
Meta-analysis 2024 strength meta-analysis
Meta-analysis 2022 lean body mass meta-analysis
Meta-analysis 2025 dose-response meta-analysis
Meta-analysis 2026 young men meta-analysis
Meta-analysis 2025 strength/power meta-analysis

Product recommendation

Evidence-Matched Product Links

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Creatine monohydrate option on Amazon
Creatine monohydrate has the strongest evidence tier; choose only if the current label is plain monohydrate and the serving supports 3-5 g/day.
Checked 2026-05-04 - Amazon
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How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

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