Creatine Monohydrate

Also known as: creatine, Creapure

Grade A — Strong Evidenceamino acidperformance

Recommended Dosage

3–5 g

Any time, daily consistency matters most. Post-workout with carbs + protein for best uptake.

Creatine monohydrate is arguably the most researched sports supplement in history, with over 500 peer-reviewed studies supporting its safety and efficacy. Beyond its well-established benefits for strength and power output, emerging research shows cognitive benefits — particularly under conditions of sleep deprivation, stress, or aging. Your body produces ~1g/day and you get ~1g from a typical omnivorous diet, but supplementing with 3-5g daily saturates muscle and brain stores.

TL;DR: One of the most researched supplements in history. Strong evidence for strength, power, and emerging evidence for brain function.

💪Muscle & Recovery🧠Cognitive Performance⚡Energy
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Forms Comparison

Creatine Monohydrate

✓ High Absorption

The original and most researched form. Decades of safety data. No other form has proven superior.

everything — this is the gold standard

Micronized Creatine Monohydrate

✓ High Absorption

Same as monohydrate but with smaller particles for better mixability. No absorption difference.

better mixability in water

Creatine HCl

✓ High Absorption

Hydrochloride salt form. More soluble in water but NOT proven more effective than monohydrate.

those with bloating from monohydrate

Buffered Creatine (Kre-Alkalyn)

~ Moderate Absorption

pH-buffered form marketed as superior. Studies show no advantage over monohydrate.

marketing hype — save your money

Interaction Warnings

DiureticsModerate

Creatine increases intramuscular water; combined with diuretics may cause dehydration

NSAIDsLow

Both put kidney load; acceptable if kidneys healthy

CaffeineLow

High-dose caffeine (600mg) may blunt loading effects; normal coffee intake fine

⚠️ Important Notes

  • Stay well hydrated
  • Safe at recommended doses — decades of research
  • Mildly increases serum creatinine (not kidney damage in healthy people)

Clinical Evidence (3 studies)

International Society of Sports Nutrition position stand: creatine supplementation and exercise

Kreider RB et al. (2017) — J Int Soc Sports Nutr

Most effective ergogenic nutritional supplement for high-intensity exercise

View on PubMed

Effects of creatine supplementation on cognitive function

Avgerinos KI et al. (2018) — Exp Gerontol

Improves short-term memory and reasoning, especially under stress

View on PubMed

Creatine and cognitive function in vegetarians and aging

Rawson ES & Venezia AC (2011) — J Nutr

Cognitive benefits particularly in vegetarians and elderly with lower baseline creatine

View on PubMed

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Grade B — Moderate Evidence

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Beta-Alanine

Grade A — Strong Evidence

Increases muscle carnosine levels, buffering acid during high-intensity exercise. Well-supported for 1-4 min high-intensity efforts.

Cordyceps

Grade B — Moderate Evidence

Medicinal mushroom with RCT evidence for improved VO2 max and exercise tolerance. 3-4g/day for athletic performance.

Ashwagandha

Grade A — Strong Evidence

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.