Creatine Monohydrate
Strong EvidenceThe most effective ergogenic nutritional supplement currently available to athletes — ISSN Position Stand.
Not medical advice
Nutripedia summarises published peer-reviewed research. This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before taking any supplement.
One of the most extensively studied supplements in sports nutrition, with a 30+ year evidence base. Increases phosphocreatine stores to enhance ATP regeneration during high-intensity exercise. The ISSN, ACSM, and AIS all recommend creatine monohydrate as the gold standard form.
Grade A evidence for strength and anaerobic performance. Excellent 30-year safety profile. The most cost-effective sports supplement available.
Bulk — Creatine Monohydrate Powder
Powder · 100 servings
Muscle Strength
22 studies · 1,497 participants
Anaerobic Performance
15 studies · 890 participants
Muscle Hypertrophy
10 studies · 424 participants
Evidence Database
Click any row to explore the studies behind each health outcome. Grades reflect the volume and quality of published research, not a recommendation.
| Grade | Health Outcome | |
|---|---|---|
| A | Muscle Strength22 studies | |
| A | Anaerobic Performance15 studies | |
| B | Muscle Hypertrophy10 studies | |
| B | Muscle Recovery8 studies | |
| C | Cognitive Function16 studies | |
| D | Endurance Performance12 studies |
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General Information
Dosage (Evidence-Reported)
These figures reflect what clinical studies used — not personalised recommendations.
Safety Notes
- Transient weight gain of 1–3 kg from water retention during loading phase
- GI discomfort at single doses >10 g — split doses to ≤5 g
- Raises serum creatinine — inform GP before kidney function tests
- Not recommended for pre-existing kidney disease
- Case reports of manic episodes in bipolar disorder (2 patients)
Key Benefits
- Significant strength and power gains — the single most effective legal ergogenic aid
- Enhances muscle recovery after intense training (reduced damage markers at 48–90h)
- May improve memory and processing speed under cognitive stress
- Significant strength gains in older adults (>55) with 12+ weeks of use
- Excellent 30-year safety profile — no clinically significant adverse effects
Quick Facts
Legal food supplement (UK). No prescription required. EFSA-approved health claims for physical performance at ≥3g/day.
Frequently Asked Questions
Nutripedia is an educational resource. Content is sourced from peer-reviewed studies and does not constitute medical advice. Consult a healthcare professional before starting any supplement.