Creatine Monohydrate
Ergogenic amino-acid derivative
Also known as: Creatine
One of the most researched sports supplements, with strong evidence for strength, power, and emerging cognitive benefits. Excellent safety profile.
Backed by decades of RCTs and meta-analyses for performance; growing evidence for cognitive and clinical uses.
Supported by meta-analyses or multiple double-blind RCTs.
Intended use
Used to improve strength, power, and muscle mass; investigated for cognition and neurological health.
Mechanism of action
Increases phosphocreatine stores in muscle and brain, enhancing rapid ATP regeneration during high-intensity effort.
Reported benefits
Strength & power
Consistent gains in high-intensity performance and lean mass.
Cognitive support
Emerging evidence for benefits under sleep deprivation and in older adults.
Neuroprotection research
Investigated in neurological and mood conditions.
Risks & side effects
Water retention
low riskMild initial weight gain from intracellular water.
GI discomfort
low riskHigh single doses can cause bloating or cramping.
Research & citations
Studies are ordered by design strength. Dots indicate the rigor of each study type — meta-analyses and double-blind RCTs rank highest, case reports and in vitro work lowest.
- ISSN position stand: creatine supplementation and exercise
Effective and safe for strength/power; well tolerated long-term.
Journal of the International Society of Sports Nutrition · 2017 · n = Large body of RCTs
Meta-analysis / Systematic review - Creatine and cognitive performance
Modest cognitive benefits, most notable under stress/sleep deprivation.
Nutrients · 2023 · n = Multiple RCTs
Meta-analysis / Systematic review
Legal status by region
Regulatory status varies widely and changes often. Verify against current local law before acting.
| Region | Status | Notes |
|---|---|---|
| United States | Over the counter | Legal dietary supplement. |
| European Union | Over the counter | Authorized food supplement. |
| United Kingdom | Over the counter | Widely available OTC. |
| Australia | Over the counter | Available as a supplement. |
Sourcing & prescribing
Where a compound can legally be obtained, and who is able to prescribe it.
- Legal
Retail supplement stores
Inexpensive and widely available.
- Legal
Pharmacies & grocery
Commonly stocked.
Related compounds
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