Creatine Monohydrate
Creatine / Cr / CreaPure
The most extensively studied sports supplement in history with over 1,000 peer-reviewed studies. A naturally occurring compound synthesized from glycine, arginine, and methionine. Stored as phosphocreatine in muscle and brain, serving as a rapid ATP regeneration system. Beyond strength and power output, emerging research shows cognitive benefits, neuroprotection, bone density improvement, and potential longevity effects. The International Society of Sports Nutrition considers it the single most effective ergogenic supplement available.
Half-life
~3 hours (plasma); tissue stores persist days
Typical Dose
3–5 g/day (maintenance) or 20 g/day loading
3/5Route
oral
Category
metabolic
Evidence Overview
Strength of evidence across clinical, expert, and experimental lanes.
How Creatine Monohydrate is dosed in practice
Usually taken by mouth. Typical range: 3–5 g/day (maintenance) or 20 g/day loading. Half-life: ~3 hours (plasma); tissue stores persist days. Each card gives the dose, frequency and duration from one evidence lane: Clinical (human trials), Expert (practitioner protocols) or Experimental (early or animal data). These ranges describe what has been studied or used; they are not a prescription.
Work out the units to draw with the reconstitution calculator, how long a vial lasts with the vial duration calculator, and how levels fall between doses with the half-life calculator.
ISSN position stand: creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean body mass. 5–10% increase in strength, 1–5% increase in sprint performance. Emerging data on traumatic brain injury protection, depression, and cognitive performance. 500+ studies confirm safety in healthy individuals. Does NOT cause kidney damage, dehydration, or cramping (common myths debunked).
- Kreider et al., 2017 — ISSN Position Stand on Creatine
- Rawson & Volek, 2003 — Sports Medicine
- Avgerinos et al., 2018 — Experimental Gerontology (cognitive effects)
Every performance physician recommends creatine monohydrate. 5 g daily, no loading phase needed (takes 3–4 weeks to saturate vs 1 week with loading). Monohydrate is the gold standard — no other form (HCl, ethyl ester, buffered) has superior evidence. Mix in water or any beverage. Timing does not matter. New research on cognitive and neuroprotective benefits makes it relevant beyond athletics.
- Sports nutrition physician guidelines
- ISSN, ACSM, and IOC position statements
- Sports neuroscience research consensus on creatine cognitive effects
The most universally recommended supplement in biohacking, fitness, and longevity communities. 5 g daily monohydrate is the consensus. Users report strength gains, better recovery, improved cognitive performance, and even mood benefits. The 'creatine causes hair loss' concern (from a single DHT study) is widely considered overblown. Extremely cheap and safe.
- Universal recommendation across fitness communities
- r/Supplements creatine consensus threads
- Longevity and nootropic community endorsements
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Upgrade to ProSafety & Contraindications
- Pre-existing renal disease (though creatine does NOT cause kidney damage in healthy individuals)
- Extremely rare: individual hypersensitivity
- Generally considered one of the safest supplements available
Creatine Monohydrate: common questions
What is Creatine Monohydrate?
The most extensively studied sports supplement in history with over 1,000 peer-reviewed studies. A naturally occurring compound synthesized from glycine, arginine, and methionine. Stored as phosphocreatine in muscle and brain, serving as a rapid ATP regeneration system. Beyond strength and power output, emerging research shows cognitive benefits, neuroprotection, bone density improvement, and potential longevity effects. The International Society of Sports Nutrition considers it the single most effective ergogenic supplement available.
How is Creatine Monohydrate dosed?
Creatine Monohydrate is usually taken by mouth. Typical range in DoseCraft's library: 3–5 g/day (maintenance) or 20 g/day loading. Clinical (human trials): 3–5 g daily (maintenance); optional 20 g/day x 5 days loading; Once daily (timing not critical); Ongoing — no cycling required. Expert (practitioner protocols): 3–5 g daily; Once daily, any time; Indefinite — no cycling needed. Experimental (early or animal data): 5 g daily; Once daily; Indefinite. These ranges describe what has been studied or used; they are not a prescription.
Is Creatine Monohydrate FDA-approved?
Creatine Monohydrate is sold as a dietary supplement, which the FDA does not approve for safety or effectiveness before sale.
What is the half-life of Creatine Monohydrate?
DoseCraft's library lists a half-life of ~3 hours (plasma); tissue stores persist days. Half-life sets how often a compound is dosed and how long it takes to clear: about five half-lives.
Who should not use Creatine Monohydrate?
Listed contraindications: Pre-existing renal disease (though creatine does NOT cause kidney damage in healthy individuals); Extremely rare: individual hypersensitivity; Generally considered one of the safest supplements available.
Information is for educational purposes only. Always consult a licensed healthcare provider before starting any peptide regimen.
Page updated . How we grade evidence: methodology.