Creatine monohydrate is the most extensively researched and effective supplement for improving performance in short-duration, high-intensity activities such as resistance training, sprinting, and repeated bouts of explosive effort. Thorne’s Creatine delivers 5 g of pure creatine monohydrate per serving—the dose shown in numerous clinical trials to saturate muscle stores over time and enhance physical performance [1][2]. By increasing intramuscular phosphocreatine levels, creatine enables faster regeneration of ATP, the primary energy currency of cells during intense exercise.
This formulation uses creatine monohydrate, which is more bioavailable and better studied than alternative forms such as creatine ethyl ester or buffered creatine. According to a comprehensive review, no other form of creatine has demonstrated superior efficacy or safety compared to monohydrate [3]. Thorne’s decision to include only this single, evidence-backed ingredient reflects a commitment to scientific rigor and product simplicity, avoiding unnecessary additives or proprietary blends.
Quick Summary
Full transparency is achieved with clearly labeled amounts and no proprietary blends. The sole ingredient is disclosed with precise dosing.
The primary ingredient, creatine monohydrate, is present at a clinically effective dose of 5 g, which is consistently shown to enhance muscle performance and strength. As a single-ingredient product focused on a well-researched compound, efficacy is maximized.
Creatine monohydrate is the most bioavailable and well-absorbed form of creatine available, with superior evidence base compared to alternative forms. High-absorption credit is warranted [3].
Creatine monohydrate is extremely safe for healthy individuals, with no serious adverse events reported in long-term studies. Thorne’s reputation for high-quality manufacturing further supports safety.
Suggested: 1 serving/day to reach clinical midpoint
Why Take This Product
Key Benefits
- Improved Recovery and Injury Prevention: Evidence suggests creatine may reduce muscle damage and inflammation post-exercise, supporting faster recovery and potentially lowering injury risk in athletes [2].
- Neuroprotective and Cognitive Benefits: Emerging research indicates creatine may support brain health, especially under conditions of metabolic stress, sleep deprivation, or aging, due to its role in cellular energy metabolism [2].
Who Should Take This
Potential Side Effects
Ingredient Breakdown
Each serving contains a single, highly effective ingredient: creatine monohydrate. This compound is the gold standard in creatine supplementation due to its proven efficacy, safety, and bioavailability.
Primary Ingredients
Creatine Monohydrate
Energy metabolism, muscle performance
Dose of 5 g/day falls within the clinically studied range (3–5 g) and is sufficient for maintenance after loading or as a standalone regimen. No other forms of creatine offer superior benefits [3].
Creatine monohydrate increases phosphocreatine stores in muscle, enabling faster ATP regeneration during high-intensity exercise. It is the most researched form of creatine and is associated with improved strength, power output, and muscle mass.
Practical Recommendations
- Consistent Daily Dosing: Take one 5 g serving daily, with or without food. While a loading phase (0.3 g/kg/day for 5–7 days) can accelerate muscle saturation, it is not required when using a daily 5 g maintenance dose [1].
- Combine With Resistance Training: Maximize benefits by pairing supplementation with regular resistance exercise, which synergistically enhances strength and lean mass gains.
- Hydration And Kidney Health Monitoring: Maintain adequate hydration and consult a healthcare provider if you have pre-existing kidney conditions, despite the lack of evidence linking creatine to renal harm in healthy individuals.
Is it Safe?
Creatine monohydrate is one of the safest and best-studied supplements available, with decades of research supporting its use in healthy populations. Thorne’s formulation avoids unnecessary additives, reducing potential for adverse reactions.
Safety & Considerations
- Medical Condition: Individuals with pre-existing kidney disorders should consult a healthcare provider before use, despite no evidence of renal harm in healthy populations.
Reports for Similar Products
The Science
The 5 g dose of creatine monohydrate meets clinical standards for maintaining elevated muscle creatine stores and enhancing performance. As the primary and sole active ingredient, it drives the product’s high efficacy score.
Creatine increases muscle performance in short-duration, high-intensity resistance exercise; typical dosing includes loading and maintenance phases.
Comprehensive review showing benefits of creatine for performance, recovery, injury prevention, and neurological health.
Creatine monohydrate is more bioavailable, effective, and better studied than other forms; novel forms offer no added benefit.
Creatine supplementation enhances high-intensity exercise performance in both males and females.
No adverse effects on renal function were observed in healthy sedentary males taking ~10 g/day of creatine for 3 months.
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