Creatine
Well-studied compound for strength and performance.
4.7 Very strong evidence
Last updated: 2025-12-10Creatine is one of the most researched supplements for strength, power, and lean mass.
Evidence snapshot
- - Large body of research supports performance benefits.
- - Consistent use matters more than timing.
- - Creatine monohydrate is the most studied form.
Common uses
- - Strength and power
- - Muscle performance
- - Training support
Typical dose
3-5 grams daily
Common forms
- - Powder
- - Capsule
Safety notes
- - Stay hydrated and follow label directions.
- - Consult a professional if you have kidney concerns.
- - Stop use if you experience discomfort.
Interactions
- - Use caution if combining with high caffeine intake.
- - Discuss with a professional if you have kidney issues.
Pros
- - Strong evidence base
- - Affordable and widely available
Cons
- - Water retention in some users
- - Requires consistent use
FAQ
Is a loading phase required?
No, daily dosing works without loading, though it takes longer to saturate.
Which form is best?
Creatine monohydrate is the most researched and cost effective.