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Creatine Monohydrate
If you do any resistance training, take creatine monohydrate.
- Evidence
- Strong Evidence
- Category
- Protein & Amino Acids
- Best form
- creatine monohydrate (gold standard)
- Effective dose
- 3-5g daily
- Lab tested
- 7 of 10 products
- Category
- Protein & Amino Acids
- Best form
- creatine monohydrate (gold standard)
- Effective dose
- 3-5g daily
- Lab tested
- 7 of 10 products
Key takeaways
- →The most-studied sports supplement: ~5-8% strength gains and better rep performance when paired with resistance training.
- →3-5g/day of monohydrate - no loading phase needed. Skip HCl, buffered, and ethyl ester versions.
- →BulkSupplements ($0.10/day) is the budget pick; NOW Sports ($0.19/day, Informed Sport) covers drug-tested athletes.
- →Expect 1-3 lbs of intramuscular water weight and elevated creatinine on blood tests - tell your doctor.
What Is Creatine Monohydrate?
If you do any resistance training, take creatine monohydrate. It is the single most proven sports supplement in existence - over 500 studies, consistent 5-8% gains in maximum strength and 14% improvement in repetition performance versus placebo, and the ISSN calls it "the most effective ergogenic nutritional supplement currently available." Monohydrate is the form that won every head-to-head; HCl, ethyl ester, and buffered variants have never beaten it in research. 3-5g daily is the full protocol.
The strength data is overwhelming. Multiple large reviews consistently show about 5-8% gains in maximum strength and 14% improvement in repetition performance versus placebo. For lean mass, creatine combined with resistance training reliably adds more muscle than training alone. These are large, consistent effects across hundreds of studies.
The cognitive data is newer but promising. Reviews of the available trials show significant improvements in short-term memory and reasoning, particularly under stress or sleep deprivation. The effects are strongest in vegetarians and vegans, who carry lower baseline creatine stores.
Two things to know. First, creatine monohydrate is safe. Decades of safety data show no credible evidence of kidney damage, dehydration, or cramping in healthy people. The kidney myth will not die, but the data does not support it. Second, no alternative form - HCl, ethyl ester, buffered, or otherwise - has beaten monohydrate in research. Just buy monohydrate.
Does It Work? The Evidence
How A-F grades workIncreases strength and power output
Lanhers et al. 2017 meta-analysis of 53 RCTs: +5.3% upper body, significant lower body gains; Rawson & Volek 2003: +8% max strength, +14% reps
Increases lean body mass
Branch 2003 meta-analysis of 100 studies: +0.36% body mass/week with resistance training; ISSN 2017 position stand confirms
Improves high-intensity exercise performance
ISSN 2017 position stand (Kreider et al.): most effective ergogenic supplement; consistent across sprint, resistance, and power tasks
Supports cognitive function under stress
Avgerinos et al. 2018 systematic review of 6 RCTs: significant improvements in short-term memory and reasoning under sleep deprivation/stress
Long-term safety
Kreider et al. 2017: decades of safety data show no kidney damage, dehydration, or cramping risk at 3-5g/day in healthy populations
Alternative forms (HCl, buffered, ethyl ester) are superior
Jager et al. 2011 systematic review: no alternative form demonstrated superiority; creatine ethyl ester degrades to creatinine faster
| Grade | Claimed Benefit | Key Studies | Our Verdict |
|---|---|---|---|
| A | Increases strength and power output | Lanhers et al. 2017 meta-analysis of 53 RCTs: +5.3% upper body, significant lower body gains; Rawson & Volek 2003: +8% max strength, +14% reps | Supported |
| A | Increases lean body mass | Branch 2003 meta-analysis of 100 studies: +0.36% body mass/week with resistance training; ISSN 2017 position stand confirms | Supported |
| A | Improves high-intensity exercise performance | ISSN 2017 position stand (Kreider et al.): most effective ergogenic supplement; consistent across sprint, resistance, and power tasks | Supported |
| B | Supports cognitive function under stress | Avgerinos et al. 2018 systematic review of 6 RCTs: significant improvements in short-term memory and reasoning under sleep deprivation/stress | Early Signal |
| A | Long-term safety | Kreider et al. 2017: decades of safety data show no kidney damage, dehydration, or cramping risk at 3-5g/day in healthy populations | Supported |
| D | Alternative forms (HCl, buffered, ethyl ester) are superior | Jager et al. 2011 systematic review: no alternative form demonstrated superiority; creatine ethyl ester degrades to creatinine faster | Ineffective |
How to Choose: Forms, Doses & What Matters
Clinical dose: 3-5g daily; loading phase (20g/day for 5-7 days) is optional and produces same saturation over time
Best forms: creatine monohydrate (gold standard), micronized creatine monohydrate, Creapure (highest purity grade)
Take 3-5g of creatine monohydrate daily, at any time of day. Consistency matters more than timing. It can be mixed into water, juice, or a protein shake. Taking it with a meal or carbohydrate source may slightly improve uptake via insulin-mediated transport. No cycling is necessary. A loading phase (20g/day split into 4 doses for 5-7 days) is optional and only speeds up initial muscle saturation - taking 3-5g daily will achieve the same saturation in about 3-4 weeks.
Who Should Take Creatine Monohydrate?
Individuals engaged in resistance training or high-intensity exercise. Athletes looking to increase strength, power, and lean mass. Vegetarians and vegans (who have lower baseline creatine stores from diet). Older adults looking to maintain muscle mass and strength. People seeking cognitive support under stress or sleep deprivation (emerging evidence).
Who Should Avoid It?
Not for everyone
Side Effects & Safety
Product Scores
10 products scored on dosing accuracy, third-party testing, cost per effective dose, and label transparency.
The Scorecard: 10 Products Compared
Naked Creatine
Naked Nutrition
$43.99 ÷ 200 days at 5000mg/day (1 serving × 5000mg)
Popular for its minimalist single-ingredient approach and clean label. NSF general certification is meaningful for tested-product seekers (note: not NSF Certified for Sport, so competitive athletes subject to drug testing should use Thorne or Klean Athlete instead).
Prices checked 2026-04-16. Cost shown is per clinically effective daily dose, not per pill.
Sports Creatine Monohydrate Powder
NOW Sports
$22.49 ÷ 118 days at 5000mg/day (1 serving × 5000mg)
Strong value with Informed Sport certification from a trusted brand
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Micronized Creatine Monohydrate Powder
Optimum Nutrition$39.99 ÷ 121 days at 5000mg/day (1 serving × 5000mg)
One of the best-selling creatine supplements globally, Creapure sourced with third-party testing
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Creatine (Creapure)
Thorne$78.00 ÷ 90 days at 5000mg/day (1 serving × 5000mg)
Creapure is manufactured in Germany by AlzChem and is considered the purest creatine source available
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Creatine Monohydrate Powder
Nutricost$12.95 ÷ 100 days at 5000mg/day (1 serving × 5000mg)
Exceptional value if third-party testing is not a priority for you
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Klean Creatine
Klean Athlete
$55.80 ÷ 60 days at 5000mg/day (1 serving × 5000mg)
Designed for tested athletes - NSF Certified for Sport is the gold standard for anti-doping compliance
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Creatine Monohydrate
Momentous$34.95 ÷ 30 days at 5000mg/day (1 serving × 5000mg)
Popular via Huberman Lab podcast endorsement, used by NFL and other professional sports teams
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Creatine Monohydrate Powder
BulkSupplements
$19.96 ÷ 200 days at 5000mg/day (1 serving × 5000mg)
Sold in bulk sizes up to 25kg for maximum economy
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
StrengthSeries Creatine HMB
Transparent Labs$39.99 ÷ 30 days at 5000mg/day (1 serving × 5000mg)
Good product but the premium price is hard to justify when plain creatine monohydrate is so cheap
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Cell-Tech Creatine
MuscleTech
$44.99 ÷ 27 days at 5000mg/day (1 serving × 5000mg)
A legacy product that is outperformed on value and transparency by nearly every plain creatine monohydrate on the market
Prices checked 2026-03-01. Cost shown is per clinically effective daily dose, not per pill.
Full Comparison
| Category | Naked Creatine Naked Nutrition | Sports Creatine Monohydrate Powder NOW Sports | Micronized Creatine Monohydrate Powder Optimum Nutrition | Creatine (Creapure) Thorne | Creatine Monohydrate Powder Nutricost | Klean Creatine Klean Athlete | Creatine Monohydrate Momentous | Creatine Monohydrate Powder BulkSupplements | StrengthSeries Creatine HMB Transparent Labs | Cell-Tech Creatine MuscleTech |
|---|---|---|---|---|---|---|---|---|---|---|
| Brand Score | 93/100Winner | 91/100 | 91/100 | 90/100 | 86/100 | 84/100 | 84/100 | 82/100 | 80/100 | 52/100 |
| Dosing & Form | 25/25Winner | 25/25 | 25/25 | 25/25 | 25/25 | 25/25 | 25/25 | 25/25 | 25/25 | 25/25 |
| Purity | 22/25 | 20/25 | 20/25 | 23/25Winner | 13/25 | 23/25 | 23/25 | 13/25 | 19/25 | 13/25 |
| Value | 23/25 | 23/25 | 23/25 | 19/25 | 25/25Winner | 13/25 | 13/25 | 25/25 | 13/25 | 7/25 |
| Transparency | 23/25Winner | 23/25 | 23/25 | 23/25 | 23/25 | 23/25 | 23/25 | 19/25 | 23/25 | 7/25 |
| Cost/Day | $0.22 | $0.19 | $0.33 | $0.87 | $0.13 | $0.93 | $1.17 | $0.10Winner | $1.33 | $1.67 |
| Dose/Serving | 5000mg | 5000mg | 5000mg | 5000mg | 5000mg | 5000mg | 5000mg | 5000mg | 5000mg | 5000mg |
| Form | Micronized Creatine Monohydrate | Creatine Monohydrate | Micronized Creatine Monohydrate (Creapure) | Micronized Creatine Monohydrate (Creapure) | Micronized Creatine Monohydrate | Creatine Monohydrate (Creapure) | Creatine Monohydrate (Creapure) | Creatine Monohydrate | Creatine Monohydrate + HMB + Vitamin D + BioPerine | Creatine Monohydrate + proprietary blend of added aminos and carbs |
| Third-Party Tested | ✓ Yes | ✓ Yes | ✓ Yes | ✓ Yes | No | ✓ Yes | ✓ Yes | No | ✓ Yes | No |
| Proprietary Blend | No | No | No | No | No | No | No | No | No | Yes |
Frequently Asked Questions
Do I need to do a loading phase with creatine?
No. A loading phase (20g/day for 5-7 days) saturates muscle creatine stores faster, but taking 3-5g daily will achieve the same saturation in about 3-4 weeks. Loading can cause GI discomfort in some people, so a standard daily dose is fine.
Does creatine cause hair loss?
This concern comes from a single 2009 study (van der Merwe) that found increased DHT levels in rugby players using creatine. No subsequent study has replicated this finding, and no study has directly measured hair loss with creatine supplementation. The current evidence does not support this claim.
Is creatine safe for your kidneys?
In healthy individuals, yes. Decades of research including long-term studies (up to 5 years) show no adverse effects on kidney function at recommended doses. Creatine does raise creatinine levels (a kidney biomarker), which can be mistaken for kidney dysfunction on blood tests. Inform your doctor if you supplement creatine.
Is creatine HCl better than creatine monohydrate?
No evidence supports this. Creatine HCl is more water-soluble, which may reduce bloating in some people, but no peer-reviewed study has shown it is more effective for performance or muscle gains than monohydrate. You would be paying more for an unproven advantage.
Should I cycle creatine?
There is no evidence that cycling creatine (taking breaks) provides any benefit. The body does not develop tolerance to creatine. Consistent daily supplementation maintains saturated muscle stores. Just take 3-5g every day.
Does creatine cause water retention and bloating?
Creatine draws water into muscle cells, which can cause 1-3 pounds of water weight gain in the first week, especially during a loading phase. This is intramuscular water retention (making muscles look fuller), not subcutaneous bloating. Most people do not experience noticeable bloating at a standard 3-5g/day dose.
Related Supplements
Related Reading
Related Articles
Sources
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
- Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-31.
- Lanhers C, et al. Creatine supplementation and upper limb strength performance: A systematic review and meta-analysis. Sports Med. 2017;47(1):163-73.
- Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
- Avgerinos KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-73.
- Jager R, et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-83.
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance - Fact Sheet for Health Professionals. Updated 2022.
- van der Merwe J, et al. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399-404.
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.