Overview
Creatine monohydrate is a well-researched dietary supplement that enhances short-duration, high-intensity exercise performance by increasing intramuscular phosphocreatine stores, thereby supporting rapid ATP regeneration during anaerobic activity [3][7]. It has been shown to improve muscle strength, power output, and lean mass gains when combined with resistance training, with benefits observed in both males and females [2][6]. Additional potential benefits include improved post-exercise recovery, injury prevention, and neuroprotective effects. Creatine monohydrate is the most bioavailable and cost-effective form of creatine, with no evidence supporting superior efficacy of alternative forms such as creatine ethyl ester [1]. Short- and long-term use is considered safe in healthy individuals, with minimal adverse effects [7][5].
Dosage Guide
Therapeutic Doses
For treatment of specific conditions
Special Forms
Alternative forms for specific needs
Standard form with best evidence for efficacy, safety, and bioavailability
No added benefit over creatine monohydrate; less stable and less effective
Clinical Notes
- Transient water retention may occur during early supplementation, especially with loading doses.
- No evidence of renal harm in healthy individuals; long-term studies show no clinically significant changes in kidney function [4][5].
- Safe for use in females; no serious adverse events reported in female-specific studies [6].
- Monitor renal function in individuals with pre-existing kidney disease; contraindicated in severe renal impairment.
- Can be taken with carbohydrates or protein to enhance uptake, though not required for effectiveness.
Research
Creatine monohydrate is the most effective and well-studied form; other forms are less bioavailable, less effective, or insufficiently studied.
Creatine supplementation (20g/day for 4 days) enhances high-intensity exercise performance in both males and females.
Effective dosing includes loading at 0.3 g/kg/day for 5–7 days followed by 0.03 g/kg/day maintenance; loading is not required but accelerates saturation.
10 g/day of creatine for 3 months showed no adverse effects on renal function in healthy sedentary males undergoing exercise training.
No clinically significant changes in renal, hepatic, cardiac, or muscle function reported with creatine supplementation in short-term studies.
Systematic review in females found no serious adverse events with creatine monohydrate use; safety profile similar to males.
Creatine is safe and well-tolerated in healthy individuals and various patient populations over short and long durations.
Low-dose (6g/day) short-duration (6 days) creatine supplementation reduced fatigue rate during anaerobic exercise despite no change in peak power.
Products Containing Creatine Monohydrate(7 reports)
This product delivers 5 grams of creatine monohydrate per serving, a clinically validated dose shown to enhance short-duration, high-intensity exercise performance. Creatine monohydrate is the most researched and effective form of creatine, with strong evidence supporting its role in increasing muscle phosphocreatine stores and improving resistance exercise capacity.
Thorne Creatine provides 5 g of creatine monohydrate per serving, a clinically effective dose supported by extensive research for enhancing high-intensity exercise performance, increasing lean muscle mass, and improving strength. This product contains only the most studied and bioavailable form of creatine, making it a reliable choice for athletes and active individuals.
This product delivers 5 grams of PharmaPure Creatine Monohydrate per serving, a clinically effective dose for enhancing high-intensity exercise performance, increasing lean muscle mass, and supporting ATP regeneration. Creatine monohydrate is the most researched and bioavailable form of creatine, with strong evidence supporting its efficacy and long-term safety.
Creatine5000® is a straightforward creatine monohydrate supplement delivering 5,000 mg per serving, a clinically effective dose for enhancing high-intensity exercise performance and increasing muscle phosphocreatine stores. As a single-ingredient formula, it focuses exclusively on delivering a proven, well-researched form of creatine without unnecessary additives.
This supplement delivers 1000 mg of creatine monohydrate per serving, the most extensively researched and effective form of creatine for enhancing high-intensity exercise performance, muscle strength, and lean mass gains. The addition of a small amount of vitamin C provides antioxidant support but does not significantly contribute to the primary performance-focused benefits.
This unflavored micronized creatine powder from Optimum Nutrition delivers 5 g of creatine monohydrate per serving, the most extensively researched and clinically effective form of creatine. It supports high-intensity exercise performance, muscle strength, and lean mass gains when combined with resistance training.
CREATINE X3 is a performance-focused dietary supplement centered on creatine monohydrate, the most researched and effective form of creatine for enhancing high-intensity exercise capacity. With a clinically effective dose of 3,000 mg per serving, it supports increased strength, power output, and lean mass gains when combined with resistance training.