All Ingredients84777140
Sports NutritionAvoid During Pregnancy
Creatine Monohydrate
Also known as: creatine
Creatine is the most researched sports supplement in history with over 500 studies supporting its safety and efficacy. It increases phosphocreatine stores in muscles, improving high-intensity exercise performance, strength, and recovery.
Key Benefits
- Increases strength and power output
- Enhances muscle recovery between sets
- May support brain health and cognitive function
- Increases lean muscle mass
- Safe for long-term use
Recommended Dosage
General Use
3-5 g daily (maintenance)
Loading
20 g/day for 5-7 days (optional, speeds saturation)
Upper Limit
No established toxicity level at recommended doses
Forms & Bioavailability
Best Forms
- ✓Creatine monohydrate (Creapure brand preferred)
Forms to Avoid
- ✗Creatine ethyl ester (converts to creatinine)
- ✗Liquid creatine (unstable)
- ✗Buffered/fancy forms (no benefit over monohydrate)
Safety Notes
- Does NOT cause kidney damage in healthy individuals
- May cause temporary water retention (1-3 lbs)
- Some people are non-responders (already saturated from diet)
- Those with pre-existing kidney disease should consult doctor
Drug Interactions
Consult your healthcare provider if you take any of the following:
NSAIDs (theoretical kidney concern at very high doses)Caffeine may reduce ergogenic benefit slightly
Sources
- • International Society of Sports Nutrition Position Stand
- • Journal of the International Society of Sports Nutrition
Top Creatine Monohydrate Supplements
Vital Proteins Creatine Monohydrate 5g/serving
Vital Proteins
capsule·5g/serving
USP VerifiedNon-GMO Project Verified
Source Naturals Creatine Monohydrate 3g/serving
Source Naturals
capsule·3g/serving
USP Verified
Herb Pharm Creatine Monohydrate 3g/serving
Herb Pharm
capsule·3g/serving
USP VerifiedGMP Certified
Country Life Creatine Monohydrate 5g/serving
Country Life
powder·5g/serving
GMP Certified
Not Third Party TestedProprietary Blend