Creatine monohydrate

Tier 1 — strong evidence · Performance · Cognition

The single most researched ergogenic supplement in existence, with over 500 RCTs confirming it raises phosphocreatine stores to increase strength, power output, and lean mass. A 2025 meta-analysis in older adults (Liu, 8 RCTs, 482 participants, PMID 41388441) confirmed creatine plus resistance training significantly improves lower-limb strength (SMD 0.29) and lean tissue mass (SMD 0.27) versus training alone. A 2024 systematic review (Xu, 16 RCTs, 492 participants, PMID 39070254) confirmed benefits for memory (SMD 0.31), attention, and processing speed. Cognitive effects are strongest in…

Dose: 3-5 g/day continuously without loading, or 20 g/day split across 4 doses for 5-7 days then 3-5 g/day maintenance. Monohydrate is as effective as all other forms at a fraction of the cost.