Creatine Monohydrate
5 g · Daily
Evidence
- Human Studies
- 300
- Animal Studies
- 100
- Clinical Status
- Dietary Supplement
- Confidence
- High
- Long-Term Safety
- Well-established — decades of use with a strong safety record; among the most heavily studied supplements in existence
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
Increases phosphocreatine stores in muscle, supporting ATP regeneration during high-intensity effort. Among the most extensively researched supplements in sports science, with consistent evidence for strength, power, and lean mass gains.
Common Protocols
- 3–5 g daily, ongoing — no need to cycle
- Optional 20 g/day loading phase for 5–7 days speeds saturation but isn’t required
Side Effects
- Water retention (intracellular — not the same as bloating)
- Mild GI discomfort at high single doses; split doses if needed
Interactions
- Generally considered safe alongside other supplements; stay well hydrated
Practical Details
- Cost
- $
- Typical Dose
- 5 g
- Storage
- Store in a cool, dry place
Research Links
Strength and muscle performance; take with water