Creatine monohydrate

Effective, safe, and inexpensive. Every meta-analysis confirms strength and lean-mass benefits. The cognitive data in sleep-deprived and vegetarian populations are increasingly compelling.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Over 500 human studies. ISSN position stand: effective for increasing high-intensity exercise capacity, lean body mass, and strength. Cognitive benefits under stress/sleep deprivation supported by multiple RCTs. No credible evidence of kidney harm in healthy individuals.

• Increases strength and power output
• Supports lean mass gains during resistance training
• Cognitive benefits under sleep deprivation or stress

3–5 g/day of creatine monohydrate indefinitely. Loading (20 g/day for 5–7 days) saturates faster but is optional.

• Water retention (1–2 kg)
• GI discomfort if taken undissolved
• No credible renal risk in healthy individuals

Initial water retention of 1–2 kg. People with pre-existing kidney disease should consult a physician. No loading phase is strictly necessary.

Non-responders (~20%) exist, possibly due to already-high muscle creatine stores from dietary meat intake.

• Muscle88
• Energy60
• Recovery55
• Focus42