Creatine monohydrate

Also known as: Creatine

A compound stored in muscle that helps regenerate energy during short, intense efforts. One of the most researched sports supplements.

Common forms: Monohydrate powder · Capsules

Draft summary, not yet reviewed by a qualified health professional · Last updated 2026-11-03

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

What the evidence says

Muscle & strength

AStrong evidence

Numerous meta-analyses show creatine combined with resistance training increases lean mass and strength more than training alone, in both younger and older adults.

Dose used in studies: 3–5 g/day (loading phase optional)
Time to effect: 2–4 weeks (faster with loading)
Most relevant for: Anyone doing resistance training, including older adults

Studies (3)

The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis — J Strength Cond Res, 2024 · Meta-analysis · PMID 39074168
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis — Nutrients, 2023 · Meta-analysis · PMID 37432300
Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults — Nutrients, 2021 · Meta-analysis · PMID 34199420

Memory

CLimited evidence

A meta-analysis of randomized trials found a small improvement in memory in healthy people, with larger effects in older adults (66–76 years). More research is needed.

Dose used in studies: 3–20 g/day
Time to effect: Weeks
Most relevant for: Older adults; vegetarians (lower dietary creatine)

Studies (1)

Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials — Nutr Rev, 2023 · Meta-analysis · PMID 35984306

Safety

Common side effects

Water weight gain (~1–2 kg)
Stomach upset with large single doses

Avoid or ask your doctor first if

You have kidney disease

Pregnancy & breastfeeding

Not enough safety data — avoid unless your provider recommends it.

Medication interactions

No well-documented interactions with common medication classes. Still tell your pharmacist what you take.

This list covers common medication classes only and is not exhaustive.

Buying tips

Look for third-party testing seals (USP Verified, NSF Certified, or Informed Choice) and match the form and dose used in studies.

Where to buy (affiliate)