Creatine Monohydrate

Last updated: May 29, 2026

Creatine monohydrate is the most studied form of creatine, a compound your body uses to recycle energy (ATP) in muscle. It is widely used to support strength, power output, and high-intensity training, and it is one of the few sports supplements with broad research support. Monohydrate is the cheapest and best-evidenced form. This page is informational and not medical advice.

What dose of creatine monohydrate should you take?

A common, well-established protocol is 3-5 grams of creatine monohydrate per day taken consistently. Some people use a short loading phase of about 20 grams per day (split into doses) for 5-7 days before dropping to the 3-5 gram maintenance dose, but loading is optional. Adequate water intake is sensible. People with kidney conditions should consult a clinician first. This is general consensus guidance, not a personal dose recommendation.

• NIH Office of Dietary Supplements — Dietary Supplements for Exercise and Athletic Performance (covers creatine)
• Examine.com — Creatine evidence summary

Which creatine monohydrate brands are third-party tested?

Informational only — not medical advice. Talk to a clinician or pharmacist before starting any supplement.