Ingredient · energy
Creatine monohydrate
Strength, recovery, and cognition.
Evidence · Promising14 RCTs9 meta-analysises
The evidence
For
athletic_performance
Comparative Effects of Dietary Protein, Creatine, and Omega-3 Supplementation on Muscle Strength, Endurance, and Recovery in Trained Athletes: A Systematic Review and Network Meta-Analysis.
Nutrients · 2026
Effects of Omega-3 Supplementation on Inflammation and Recovery in Sports: A Meta-Analysis.
FASEB journal : official publication of the Federation of American Societies for Experimental Biology · 2026
The Impact of Cold-Water Immersion on Post-Match Recovery in Trained Soccer Players: A Systematic Review and Meta-Analysis.
Scandinavian journal of medicine & science in sports · 2026
For
focus
Biomarkers of mitochondrial dysfunction in autism spectrum disorder: A systematic review and meta-analysis.
Neurobiology of disease · 2024
Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.
Nutrition reviews · 2023
Anterior cingulate cortex neurometabolites in bipolar disorder are influenced by mood state and medication: A meta-analysis of (1)H-MRS studies.
European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology · 2021
For
muscle_recovery
Effects of coenzyme Q10 analogs on oxidative stress, muscle, and metabolism after exercise: A meta-analysis and systematic review.
The Journal of international medical research · 2026
The Impact of Cold-Water Immersion on Post-Match Recovery in Trained Soccer Players: A Systematic Review and Meta-Analysis.
Scandinavian journal of medicine & science in sports · 2026
The Effect of Photobiomodulation Therapy on Muscle Performance in Volleyball and Football Players: A Meta-Analysis of Randomized Controlled Trials.
Sports health · 2026
Typical dose range
Within evidence-supported amounts. Start at the low end and titrate up only if needed.
3–5 g
with meal
Elevates serum creatinine as a metabolite — avoid in pre-existing kidney disease where creatinine is monitored.
What to expect
Effect timing depends on the goal — check the evidence cards above for goal-specific notes.
Safety
We flag Creatine monohydrate when any of these conditions or medications appear in your intake:
- kidney disease
- chronic kidney disease
- renal failure
- ckd
We screen every routine for interactions before you see it.