Creatine monohydrate

The most studied and effective ergogenic supplement there is.

• Tier A — Solid evidence — it works for most people
• Performance

What it is for

Strength, power and hypertrophy; possible cognitive and recovery support.

How it works

It increases muscle phosphocreatine stores, regenerating ATP faster in short, intense efforts. It enables more quality reps and a slight intracellular water retention that favours anabolic signalling.

Dosing

3–5 g/day consistently. An optional loading phase (20 g/day split over 5–7 days) saturates you sooner.

When to take it

Any time; daily consistency matters more than the hour. Monohydrate is the most studied, cheapest and most effective form.

Safety

Very safe long term in healthy people. It does not damage the kidneys or liver in healthy subjects (a myth debunked in the literature).

Side effects

A slight weight increase from water (1–2 kg). Digestive discomfort if you take high doses at once (avoid this by splitting them).

Interactions

No relevant interactions with caffeine in practice (the supposed conflict is minor and disputed).

Contraindications

Caution with pre-existing kidney disease: consult your doctor.

Who it has been studied in

Benefits in young people, older adults (mass and function), vegetarians (a greater response) and possible cognitive support during sleep deprivation.

Frequently asked

What this rests on