5/5
Strong
evidence
Performance evidence brief
Creatine monohydrate
Consistently improves high-intensity training capacity, strength-related outcomes, and lean mass support during resistance training.
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
- 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
These links are only shown when we believe the product is genuinely useful for the stated claim and matches the evidence use case. Check the current Amazon label for dose, form, allergens, third-party testing, and seller details before buying. A product being available commercially does not change the evidence rating.
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Creatine monohydrate option on AmazonView 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
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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