Creatine: Complete Guide
The most researched supplement in history. Works for muscle, brain, and energy. 500+ studies. Dirt cheap.
Quick Summary
The most researched supplement in history. Works for muscle, brain, and energy. 500+ studies. Dirt cheap. 3-5g daily, every day. Best form: Monohydrate.
What is Creatine?
Creatine is a molecule your body makes naturally (about 1g/day) and gets from meat (about 1-2g/day if you eat it). It stores high-energy phosphate groups that regenerate ATP during intense activity. Your muscles use it. Your brain uses it. It works.
Who Should Consider Creatine?
- Anyone who lifts weights or does high-intensity exercise
- Vegetarians and vegans (get almost none from diet)
- Older adults wanting to preserve muscle and cognition
- People with depression (emerging research)
- Anyone wanting a cognitive boost on sleep deprivation
How It Works
Creatine donates a phosphate group to ADP, turning it back into ATP (your cells' energy currency). This happens during short bursts of intense activity. More creatine stored = more reps, more power, faster recovery between sets. It also pulls water into muscle cells, which signals growth.
Forms Comparison
Different forms of Creatine have varying absorption rates and best uses. Here's how they compare:
| Form | Bioavailability | Best For |
|---|---|---|
| Monohydrate | 95% | Everyone. Cheapest, most studied, works best. Period. |
| HCL (Hydrochloride) | 90% | Slightly better solubility. No real advantage over mono. |
| Buffered (Kre-Alkalyn) | 85% | Marketing gimmick. Studies show no advantage. Skip. |
Our recommendation: Monohydrate for most people due to superior absorption and tolerability.
Benefits & Evidence
Creatine has 3 strongly-evidenced benefits and 1 moderately-evidenced benefits.
Strength and power
strong evidence5-15% improvement in max strength across hundreds of studies
Muscle growth
strong evidenceIncreases training volume, which drives growth
Cognitive function
moderate evidenceHelps during sleep deprivation and in vegetarians
Recovery between sets
strong evidenceFaster ATP regeneration = more work capacity
Dosing & Timing
Recommended Doses
Timing
Side Effects & Interactions
Possible Side Effects
- Water retention (1-3 lbs). Common initially
- Stomach upset. Rare, usually from low water
Interactions to Know
- Safe with everything. Seriously.
- May enhance caffeine for exercise (both work independently)
- No kidney risk in healthy people (myth busted in 50+ studies)
Frequently Asked Questions
No. 5g daily gets you there in 3-4 weeks. Loading (20g/day for a week) just speeds it up. Not necessary.
Related Topics
About this information: Our analysis of Creatine is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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