Creatine Monohydrate Research
Creatine monohydrate is the most researched sports supplement in history, with over 1,000 published studies demonstrating its safety and effectiveness. It increases muscle phosphocreatine stores, enhancing ATP regeneration for improved strength, power, and cognitive function.
Last updated: October 31, 2025
Key Research Findings
Significant increases in strength and power output
✓✓✓ Strong EvidenceMeta-analyses of over 100 studies consistently show creatine supplementation increases maximal strength by 5-15%, power output by 5-15%, and work performed during high-intensity exercise by 5-15% compared to placebo.
Enhanced muscle growth and hypertrophy
✓✓✓ Strong EvidenceLong-term studies (8-12 weeks) show creatine supplementation combined with resistance training increases lean body mass by 1-2 kg more than training alone, primarily through increased water content in muscle cells and enhanced training capacity.
Cognitive enhancement and neuroprotective effects
✓✓ Moderate EvidenceRecent research demonstrates creatine supplementation improves cognitive performance, particularly under stress or sleep deprivation. Shows promise for age-related cognitive decline and neurological conditions.
Featured Clinical Studies
ISSN Position Stand: Creatine Supplementation Safety and Efficacy
Key Finding: Comprehensive review concludes creatine is safe and effective, with no evidence of harmful effects in healthy individuals
Long-term creatine supplementation is safe and enhances performance
Key Finding: 21-month study found no adverse effects on kidney, liver, or cardiovascular health
How It Works
ATP Regeneration
Creatine increases muscle phosphocreatine stores, which rapidly regenerate ATP during high-intensity exercise, allowing for sustained power output and reduced fatigue.
Cell Volumization
Draws water into muscle cells, creating an anabolic cellular environment that stimulates protein synthesis and reduces protein breakdown.
Satellite Cell Activation
May increase satellite cell activity and myonuclei addition to muscle fibers, enhancing long-term muscle growth potential.
Brain Energetics
Provides energy buffer for neurons during high cognitive demand, improving mental performance under stress or fatigue.
Safety & Side Effects
Overall Safety Assessment
Exceptional safety profile - one of the most studied and safest supplements available. No evidence of harm in healthy individuals even with long-term use (up to 5 years studied).
⚠️Common Side Effects
- •Weight gain (2-4 lbs) due to increased water retention in muscles (desired effect)
- •Mild GI upset if taken in large single doses on empty stomach (1-3%)
- •Muscle cramping (rare, often due to inadequate hydration)
🚫Contraindications
- •Pre-existing kidney disease (consult physician)
- •Pregnancy/breastfeeding (insufficient safety data, though no evidence of harm)
Important Safety Considerations
Kidney function
Extensive research shows no negative effects on kidney function in healthy individuals. However, those with pre-existing kidney disease should consult a physician.
No evidence of harm in healthy individualsDehydration risk
Myth - creatine does not cause dehydration. Actually may improve hydration status by increasing intracellular water. Adequate water intake still recommended.
No increased riskResearch-Based Dosage
loading phase optional
20g daily (4x 5g doses) for 5-7 days to rapidly saturate muscles
maintenance dose
3-5g daily (single dose, any time of day)
no loading alternative
3-5g daily for 3-4 weeks achieves same saturation as loading phase
timing
Timing not critical - take whenever convenient. Post-workout with carbs/protein may enhance uptake slightly.
with meals
Can be taken with or without food. With carbohydrates may improve uptake.
forms
Creatine monohydrate is gold standard - most studied and cost-effective. Other forms offer no proven advantages.
Medical Disclaimer
This information is for educational purposes only and is not intended as medical advice. The research presented here is compiled from peer-reviewed sources but should not replace consultation with a qualified healthcare professional. Always consult your doctor before starting any new supplement regimen, especially if you have existing health conditions or take medications.