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Strong evidencePhysical performance

Creatine (monohydrate)

One of the most studied supplements in the world. Increases strength, power, and lean mass when combined with resistance training.

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What the science says

  • Increased muscle strength and power Strong evidence

    Hundreds of clinical trials show consistent gains in strength and high-intensity exercise performance. The official position stand of the International Society of Sports Nutrition rates creatine as the most effective ergogenic supplement available.

  • Lean mass gain Strong evidence

    Combined with resistance training, it promotes additional lean mass gain compared with placebo, partly through greater intramuscular water retention and higher training volume.

  • Possible cognitive benefit Limited evidence

    Some studies suggest cognitive benefits under sleep deprivation or in vegetarians, but the evidence is still preliminary.

Dosage & safety

Studied dose3–5 g per day, every day (with or without a loading phase). No need to cycle.
SafetySafe for long-term use in healthy adults. May cause mild water retention. People with kidney disease should consult a physician first.

How to take it

TimingTiming does not matter — what counts is taking it every day so muscle stores stay saturated.
With food?With or without food; taking it with a meal containing carbohydrate or protein slightly improves uptake but is not required.
Worth knowingPlain monohydrate is the only form with real evidence behind it — the expensive 'HCl' and 'buffered' versions are paying for marketing.

Frequently asked questions

Does creatine work for building strength and muscle?

Yes — the evidence for creatine is strong. Hundreds of clinical trials show consistent gains in strength and high-intensity performance, and combined with resistance training creatine adds lean mass compared with placebo.

How much creatine per day, and do I need a loading phase?

Take 3–5 g of creatine monohydrate every day; a loading phase is optional and there is no need to cycle. Daily consistency is what keeps muscle creatine stores saturated.

Is creatine HCl better than creatine monohydrate?

No. Plain creatine monohydrate is the only form with real evidence behind it, so the pricier HCl and buffered versions mostly charge you for marketing.

Is creatine safe to take long term?

Creatine is considered safe for long-term use in healthy adults, with mild water retention as the main side effect. If you have kidney disease, talk to a physician before taking creatine.

Scientific references

Where to buy

California Gold Nutrition, Sport, Pure Creatine Monohydrate, Unflavored, 1 lb (454 g)

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