Creatine Monohydrate
5 g · Daily
Robert
Founder, F*CK Getting Old — independent researcher, not a medical professional.
Last reviewed · 2 cited sources
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
Key Studies & Reviews
- Kreider RB et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. PMID 28615996.
- Chilibeck PD et al. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. PMID 29138605.
Search the Research
Creatine Monohydrate FAQ
What is the typical Creatine Monohydrate dosage?
Commonly reported 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. Our reference entry uses 5 g, Daily. These reflect protocols reported in research and user communities, not a medical recommendation — dosing should be decided with a clinician.
What are the side effects of Creatine Monohydrate?
Reported side effects include: Water retention (intracellular — not the same as bloating); Mild GI discomfort at high single doses; split doses if needed.
Is Creatine Monohydrate FDA approved?
Creatine Monohydrate is sold as a dietary supplement. The FDA does not approve supplements for safety or effectiveness before they are sold, so third-party tested brands are worth seeking out.
How much research is there on Creatine Monohydrate?
Our evidence profile counts roughly 300 human and 100 animal studies, with high overall confidence. Long-term safety: Well-established — decades of use with a strong safety record; among the most heavily studied supplements in existence.
Does Creatine Monohydrate interact with other drugs or supplements?
Generally considered safe alongside other supplements; stay well hydrated.
Related compounds
Strength and muscle performance; take with water