Creatine Monohydrate
A compound stored primarily in muscle that helps regenerate ATP, the body's rapid energy currency. It is one of the most extensively researched sports supplements.
Educational content only. This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. This page intentionally does not provide dosage guidance — speak to a doctor, pharmacist, or registered dietitian about what is appropriate for you.
What the evidence suggests
- Well-documented support for high-intensity, short-duration performance
- Associated with improvements in strength training output across many studies
- Naturally present in foods such as red meat and fish
Typical use
Commonly taken daily; consistency over time matters more than timing around workouts.
Who may benefit
- People in resistance or high-intensity interval training
- Vegetarians and vegans, who typically have lower dietary intake
Who should avoid it
- People with kidney conditions should consult a doctor first
Possible side effects
- Some people experience mild water retention
- Digestive discomfort is occasionally reported
Safety notes
- Creatine monohydrate is the most studied form.
- Discuss use with a healthcare professional if you have any kidney concerns or take regular medication.
Frequently asked questions
Does creatine cause hair loss?
Evidence for this is limited and inconsistent. A single small study raised the question, but it has not been reliably replicated.
Is a loading phase required?
It is not required. Loading saturates muscle stores faster, but consistent daily intake reaches the same point over a few weeks.