Best Fit Profiles
- muscle preservation with aging, resistance training performance, and emerging cognitive support
Muscle strength, power, and cognitive function
Creatine
Creatine monohydrate is one of the most extensively studied sports supplements. Strong evidence for muscle strength, power, and lean mass gains. Emerging evidence for cognitive benefits, especially in sleep-deprived or older adults.
Evidence Level A
Evidence and Risk Labels
Evidence A/B/C reflects research maturity, and risk levels reflect monitoring needs. These labels support comparison, not diagnosis or treatment decisions.
See full scoring guideClinical Snapshot
- Effect Size
- Large effect on acute power output; moderate effect on strength and lean mass with training; small to moderate cognitive effect
- Safety
- Low Risk
Well-tolerated at 3-5 g/day; loading protocols (20 g/day for 5-7 days) may cause GI discomfort; weight gain from water retention is expected.
Research Dosing
This reflects common ranges and protocols used in published studies, not personal medical advice.
- Typical Daily Dose
- 3-5 g
- Timing
- Any time; post-exercise timing may offer marginal advantage
- Protocol Duration in Studies
- Long-term use is safe; benefits persist with ongoing use
Monohydrate is the most studied and cost-effective form; no evidence other forms are superior.