A well-studied creatine supplement that increases the muscle’s readily available energy stores for short, intense efforts.
Purpose, evidence and practical considerations.
Most performance evidence concerns supplementation alongside training. Results vary by person and activity, and an early increase in body weight can reflect retained water rather than new muscle.
Creatine monohydrate can improve repeated high-intensity performance and support gains with resistance training. Benefits are less consistent for prolonged endurance activity. Its muscle evidence does not establish every marketed cognitive or longevity claim.
Confidence: strong
Creatine commonly causes early water-weight gain and can cause gastrointestinal discomfort, especially with large single doses. In healthy people studied doses have not reduced measured kidney function, but kidney disease or unexplained renal results warrant clinician review.
The body makes creatine and obtains some from food. Supplementation increases muscle stores over time; it is not a stimulant. Monohydrate is the form behind most performance research, so a different creatine product or blend should not inherit its evidence automatically.
Regulatory status: OTC dietary supplement (US); food supplement (EU). Not a prescription drug. Not WADA-prohibited
The evidence on this page does not automatically apply to:
How people use it, with their schedules, context and original sources.
20g (10g twice daily) · Daily
Muscle and cognitive support
3-5g · Daily
Muscle preservation and cognitive support
5g · Daily
Muscle and brain support, safe and well-researched
5–10 g/day · Daily · morning and afternoon
a "baseline insurance policy", citing brain and cognition literature
5 g extra (7.5 g total with the 2.5 g in Longevity Mix) · Daily · 5:25 am pre-workout drink
five grams · in the morning
3–5 g for muscle (“probably closer to 5”); 10–12 g for brain
Amount details · Daily · Schedule details
performance; higher doses help her cognition when sleep-deprived
Daily
\"mental, physical, and sleep benefits\" of the three-product Momentous Performance Stack (2024)
Amount and timing patterns reported in public protocols; these are observations, not instructions. Private and hidden usage is excluded.
daily
every day
Brand variants reported in public protocols. Private entries are excluded, and inclusion is not an endorsement.
Reviewed branded products and distinct forms related to Creatine monohydrate (powder). A listing is not an endorsement.
creatine delivered as a chewable gummy (pectin or gelatin confection).
Creatine monohydrate (powder) is listed as an ingredient or component in these reviewed interventions.
These share a protocol with this intervention. This does not establish that they work together or are suitable alternatives.