Creatine monohydrate
What it is
One of the most researched supplements in existence. Over 500 studies confirm it increases strength, power output, and lean muscle mass by saturating phosphocreatine stores in muscle. The 2024 Xu systematic review (16 RCTs, 492 participants, PMID 39070254) confirms creatine supplementation improves memory (SMD 0.31), attention time (SMD -0.31), and information-processing speed (SMD -0.51), with stronger effects in adults aged 18–60, women, and those with disease states. Safe for long-term use across all age groups with no serious side effects reported in decades of research.
Dose
3–5 g/day continuously; optional loading phase: 20 g/day for 5–7 days then 3–5 g/day. Monohydrate is as effective as more expensive forms.
Time of day & tips
Take with water at any time of day. No food timing needed. Stay well hydrated throughout the day.
Cycling
Safe for continuous daily use indefinitely. No cycling needed. One of the most extensively studied supplements for long-term safety across all age groups.
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