Creatine Monohydrate

Most researched and effective supplement for increasing muscle strength, power, and high-intensity exercise performance

Scientific nameN-(aminoiminomethyl)-N-methylglycine monohydrate FormulaC4H9N3O2·H2O Molecular weight149.15 g/mol CAS6020-87-7

95 absorption score

10 safety / 10

15 USD per month

5 documented interactions

Check it against something

Evidence level A

Creatine Monohydrate with:

94 out of 100

Works better together Compatible. Timing differs, so follow each supplement's own window.

Check it against your whole stack →

What it does

mechanism and evidence for each claim

Increased muscle strength and power

Significantly enhances maximum strength and explosive power output

Rapidly regenerates ATP for high-intensity muscle contractions Evidence A-grade 5-14 days

Enhanced high-intensity exercise performance

Improves performance in short bursts of intense activity

Maintains phosphocreatine stores for rapid ATP resynthesis Evidence A-grade 5-14 days

Increased muscle mass and size

Promotes muscle growth through multiple mechanisms

Cell volumization, enhanced protein synthesis, satellite cell activation Evidence A-grade 2-8 weeks

Improved training capacity and volume

Allows for more sets, reps, and overall training volume

Faster recovery between sets through enhanced ATP regeneration Evidence A-grade 1-2 weeks

Enhanced recovery between exercises

Reduces fatigue and improves recovery during training sessions

Maintains energy systems and reduces metabolic stress Evidence A-grade 1-2 weeks

Others take these for the same thing

Same goal, different mechanism — check any of them against this one

Calcium Bone health & muscle function 1,000-1,200 mg A 30% Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 90% Whey Protein Muscle growth & recovery 25-75g A 95% Creatine HCL Enhanced muscle building 1.5-3g B 98% Oregano Oil Powerful respiratory antimicrobial 100-300mg B 85% L-Glutamine Gut health & muscle recovery 5-15g A 85%

Or a different form of the same thing

the comparison people search most

Creatine Monohydrate vs Creatine HCL absorption 95 against 98 · $15 against $45 a month 98%

All Creatine forms ranked by absorption →

Every pair we checked

12 combinations scored by the engine

Creatine Monohydrate + Caffeine May blunt creatine's ergogenic effects when taken together acutely Needs attention 61

Creatine Monohydrate + Vitamin D3 No documented interaction either way No known interaction 70

Creatine Monohydrate + Calcium Carbonate No documented interaction either way No known interaction 70

Creatine Monohydrate + Lactase No documented interaction either way No known interaction 70

Creatine Monohydrate + Bovine Collagen No documented interaction either way No known interaction 70

Creatine Monohydrate + DHA No documented interaction either way No known interaction 70

Creatine Monohydrate + Turmeric No documented interaction either way No known interaction 70

Creatine Monohydrate + Fish Oil (EPA/DHA) No documented interaction either way No known interaction 70

Creatine Monohydrate + Magnesium Oxide No documented interaction either way No known interaction 70

Creatine Monohydrate + Marine Collagen No documented interaction either way No known interaction 70

Creatine Monohydrate + Beta-Alanine Complementary performance benefits for different energy systems Works better together 90

Creatine Monohydrate + Whey Protein Enhanced muscle building when combined with resistance training Works better together 94

Dosage

Post workout with carbs

Daily3-5g

Maintenance3-5g daily consistently

Loading phase20g daily for 5 days, then 3-5g maintenance

Muscle building5g daily post-workout

Performance boost3-5g daily, timing flexible

When to expect it

First Effects5-7 days for strength and power improvements

Peak Benefits2-4 weeks for maximum strength and muscle gains

Deficiency DevelopmentReturn to baseline within 4-6 weeks of stopping

Toxicity OnsetNo toxicity reported in healthy individuals

How to measure it

$50-100

MarkerCreatinine levels (kidney function), creatine kinase (muscle damage)

OptimalCreatinine: 0.6-1.2 mg/dL, normal CK levels

Deficient belowNot applicable - supplement, not essential nutrient

FrequencyMonitor if kidney concerns, otherwise not necessary

What people actually reported to the FDA

CAERS, 173 reports naming it as the suspect

Most reported effects

Nausea 21

Vomiting 16

Dyspnoea 13

Dizziness 13

Headache 13

Named as the suspect 173 reports of 210 that mention it at all

Serious outcome 80% hospitalisation, emergency room or worse

Other Serious or Important Medical Event97

Hospitalization63

Visited Emergency Room44

Reports are voluntary and unverified — they record what someone experienced while taking something, not what the compound caused. Counts skew towards products people take a lot of, and a serious outcome is more likely to be reported than a mild one, so these are not rates. How we filter them →

What actually reaches you

The label counts the carrier, your body does not

Absorption Very high 95 of 100 · best absorbed form of this compound

Delivered daily 3800 mg

Cost per 100 mg delivered $0.01 comparative — uses the absorption score, not a measured percentage

Works better with

3 documented

Carbohydrates

Enhanced creatine uptake into muscle cells

Insulin stimulates creatine transporter activity · level A

Protein

Enhanced muscle building when combined with resistance training

Complementary muscle protein synthesis pathways · level A

Beta Alanine

Complementary performance benefits for different energy systems

Creatine aids phosphagen system, beta-alanine aids glycolytic system · level B

What not to take with Creatine Monohydrate

2 documented

Caffeine Acute

May blunt creatine's ergogenic effects when taken together acutely

Competing effects on muscle calcium handling · minor significance

Endurance Training Only

Pure endurance training may not maximize creatine benefits

Creatine primarily benefits high-intensity, not aerobic systems · minor significance

Medication interactions

Discuss these with a pharmacist before combining

nephrotoxic-medications Minor

Theoretical concern with kidney-affecting drugs

What to do: Monitor kidney function if using nephrotoxic drugs

diuretics Minor

May affect fluid balance and creatine effectiveness

What to do: Ensure adequate hydration

Available forms

bioavailability compared

Ranks 2 of 2 among creatine forms. Creatine HCL absorbs better — 98%. Compare all forms →

Creatine Monohydrate (Micronized) 95

Creatine Monohydrate (Micronized): Most researched, Proven effective, Cost-effective, Excellent safety

Food sources

before you supplement

Red meat (beef, 1 lb) 5g creatine · 80

Fish (salmon, 1 lb) 4.5g creatine · 80

Pork (1 lb) 5g creatine · 80

Creatine monohydrate supplements 3-5g per serving · 95

Too little

deficiency signs

Not a deficiency disease, but low muscle creatine associated with:
Reduced high-intensity exercise capacity
Lower strength and power output
Decreased training volume tolerance
Slower recovery between intense efforts
Smaller muscle mass potential

Too much

toxicity signs

Extremely safe with no documented toxicity:
Possible mild gastrointestinal upset with loading doses
Initial water weight gain (2-4 lbs) - not harmful
No kidney damage in healthy individuals
No evidence of serious adverse effects

Who benefits most

strength-power-athletes

Essential for maximizing strength, power, and explosive performance

3-5g daily maintenance, optional 20g/day x 5 days loading

bodybuilders-muscle-builders

Promotes muscle growth, size, and training capacity

5g daily post-workout with carbohydrates

sprint-explosive-athletes

Enhances performance in short, high-intensity efforts

3-5g daily, timing not critical

team-sport-athletes

Improves repeated sprint performance and recovery

3-5g daily during training and competition phases

vegetarians-vegans

Often have lower baseline creatine levels and respond better

3-5g daily, may benefit from loading phase

Where to buy it

compare forms first

Look for Creatine Monohydrate at 3-5g per serving. The form that matters here is Creatine Monohydrate (Micronized).

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What else affects it

Beyond other supplements

Carbohydrates

Enhanced creatine uptake into muscle cells

Insulin stimulates creatine transporter activity

How it works

Increases muscle phosphocreatine stores for rapid ATP regeneration
Enhances immediate energy system capacity for high-intensity exercise
Promotes muscle cell volumization through increased water retention
Stimulates satellite cell number and myonuclei number in muscle fibers
Enhances protein synthesis signaling pathways
Improves calcium handling in muscle for better contraction

Key findings

what the evidence supports

Consistently effective for increasing strength and power in 70% of users
Safe for long-term use with no documented serious adverse effects
Most effective supplement for high-intensity, short-duration exercise
Enhanced muscle growth when combined with resistance training

Sources: NIH Examine.com · data reviewed 2026-08-02

Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →

Common questions

What are the benefits of Creatine Monohydrate?

Documented effects: Increased muscle strength and power; Enhanced high-intensity exercise performance; Increased muscle mass and size; Improved training capacity and volume. Significantly enhances maximum strength and explosive power output

How much Creatine Monohydrate should you take per day?

The common daily range is 3-5g. By goal — maintenance: 3-5g daily consistently; loading phase: 20g daily for 5 days, then 3-5g maintenance; muscle building: 5g daily post-workout; performance boost: 3-5g daily, timing flexible.

When is the best time to take Creatine Monohydrate?

Post workout with carbs. First effects are typically reported within 5-7 days for strength and power improvements.

What are the side effects of Creatine Monohydrate?

At excessive doses: Extremely safe with no documented toxicity:, Possible mild gastrointestinal upset with loading doses, Initial water weight gain (2-4 lbs) - not harmful, No kidney damage in healthy individuals, No evidence of serious adverse effects. Safety rating at normal doses is 10 out of 10.

What should you not take with Creatine Monohydrate?

Separate it from Caffeine Acute, Endurance Training Only by two to four hours. May blunt creatine's ergogenic effects when taken together acutely

Does Creatine Monohydrate interact with medications?

Documented interactions with nephrotoxic-medications, diuretics. Discuss these with a pharmacist before combining.

How do you know if you need Creatine Monohydrate?

The marker is Creatinine levels (kidney function), creatine kinase (muscle damage), optimal range Creatinine: 0.6-1.2 mg/dL, normal CK levels. Common deficiency signs: Not a deficiency disease, but low muscle creatine associated with:, Reduced high-intensity exercise capacity, Lower strength and power output, Decreased training volume tolerance.

Taken for

43 Performance

Caffeine · Creatine Monohydrate · Whey Protein