Creatine
Also known as Creatine monohydrate
Creatine helps regenerate ATP, the cell's rapid energy currency. It is the most researched sports supplement, with robust evidence for strength and power, and growing evidence for cognitive benefits, especially under sleep deprivation or in older adults.
Benefits
Increases strength and power
StrongReliably improves high-intensity performance and training adaptations.
Supports muscle growth
StrongEnhances gains in lean mass when combined with resistance training.
May support cognition
PreliminaryEmerging evidence for benefits to memory and mental fatigue.
Pros & cons
Pros
- Exceptional safety and evidence
- Very inexpensive
- No loading phase required
Cons
- Minor initial water-weight gain
- Non-responders exist
Side effects
Water retention
Causes a small increase in intracellular water, often seen as minor weight gain.
GI upset if over-dosed at once
Large single doses can cause bloating; split doses to avoid.
How to take it
Typical dose
3–5 g of monohydrate per day
Timing
Any time daily; consistency matters more than timing
Common forms
Tip: A loading phase is optional; daily 5 g saturates muscles within a few weeks.
What the research says
Creatine for strength and power
StrongDecades of trials confirm improvements in strength, power, and lean mass with resistance training.
Creatine and cognition
PreliminaryEarly studies suggest cognitive benefits, particularly under stress such as sleep deprivation.
How it connects
Relationships between Creatine and other supplements in the matrix.
Some early data hinted caffeine might blunt creatine's effects; evidence is mixed and any effect is likely minor.
Compare the pairing