Creatine Monohydrate
Also called Standard / Micronized monohydrate
Creatine monohydrate is the original and overwhelmingly most-studied form of creatine. Decades of research spanning hundreds of trials confirm its safety and efficacy for increasing strength, power, lean mass, and (emerging evidence) cognition. Micronized monohydrate is simply ground to a finer particle size, which improves mixability and may reduce GI discomfort but is otherwise identical. There is no credible evidence that any other creatine form outperforms monohydrate at equivalent doses. At roughly 88% creatine by weight and a very low cost per gram, it remains the definitive choice.
Best for
Everyone — the default choice for performance and cognition
Absorption
High
Tolerability
Excellent; split doses if GI-sensitive
Typical timing
Any time daily; consistency matters more than timing
How to take Creatine Monohydrate
A typical dose of Creatine: 3–5 g of monohydrate per day. Best timing: Any time daily; consistency matters more than timing. The form you choose mainly affects absorption and how easily it sits with your stomach, not the overall dose.