Creatine Monohydrate: Dosage, Benefits and Side Effects
Also known as: Creatine, Creapure, Creatine monohydrate micronised
Creatine monohydrate is the most extensively researched sports nutrition supplement. It increases phosphocreatine stores in muscle, enabling more rapid ATP regeneration during high-intensity exercise. Effects on strength, power, and lean mass are well documented across age groups.
Creatine Monohydrate: products that state their dose
Research on creatine monohydrate generally uses 3 g/day. These are the products we found that put an amount on the label, so you can check them against it. Sorted by whether they reach that figure, then by how many people have rated them.
- ✓Optimum Nutrition Creatine Monohydrate Powder, Unflavored, 120 ServingsView on Amazon5 g4.6★ (83,200)
Label reads: “5G MICRONIZED CREATINE MONOHYDRATE PER SERVING: Each scoop delivers 5g of pure creatine monohydrate”
- ✓Nutricost Creatine Monohydrate Micronized Powder (1 KG) (Pack of 2)View on Amazon5 g4.7★ (61,390)
Label reads: “200 Servings of Creatine Per Bottle. 1 KG of Creatine Monohydrate Per Bottle. 5 Grams Per Serving”
- ✓BulkSupplements.com Creatine Monohydrate Powder, 250 gView on Amazon5 g4.6★ (57,599)
Label reads: “Micronized Creatine Monohydrate: Fine, micronized creatine monohydrate, 5g per serving”
Prices and ratings were recorded when this page was last updated and change often; the figure on Amazon is the one that counts. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. Nothing on this list is paid placement: it is ordered on stated dose and rating volume, and we earn the same on all of it.
How Creatine Monohydrate Works
Creatine is stored in muscle as phosphocreatine. During short, high-intensity efforts (≤10 seconds), phosphocreatine donates a phosphate to ADP to regenerate ATP, the cell's energy currency. Higher muscle stores mean more ATP regeneration capacity, which translates to slightly more reps, sprints, or jumps before fatigue.
Benefits
- Strength & power: 5 to 15% improvement in 1-rep max and sprint output across hundreds of trials.
- Lean mass: 1 to 2 kg additional gains over a few months when combined with resistance training.
- Brain function: Emerging evidence for improved short-term memory and cognitive performance under sleep deprivation.
- Sarcopenia: Slows age-related muscle loss in older adults when combined with resistance training.
Research Summary
Over 1,000 published studies including hundreds of RCTs. ISSN position stand (2017) classifies creatine monohydrate as the most effective ergogenic supplement available, safe for long-term use, and with no advantage from 'newer' creatine forms (HCl, ethyl ester, magnesium chelate).
Recommended Dosage
Min effective dose
3 g/day
Max safe dose
10 g/day (chronic; higher acutely)
5 g/day is the maintenance standard. An optional 'loading' phase of 20 g/day (split into 4×5 g) for 5 to 7 days saturates muscle stores faster but is not required. Take any time of day; timing relative to workouts has minimal impact.
Side Effects
The only consistent side effect is water retention (intracellular, in muscle, not bloat). Rare GI upset at high single doses. Does not damage kidneys in healthy individuals at recommended doses.
Interactions
No clinically significant interactions. Caffeine may slightly blunt acute creatine effects but the long-term benefit is preserved. Discuss with a doctor if you have pre-existing kidney disease.
Best Supplements Containing Creatine Monohydrate
Frequently Asked Questions
Medical Disclaimer
The content on this page is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before starting any new supplement regimen. Individual results may vary.