Ingredient
Strong evidenceCreatine Monohydrate
Also known as: creatine, Creapure
The most proven strength and lean-mass supplement there is — and one of the cheapest.
What it is
Creatine is a compound your body makes and stores in muscle to fuel short, explosive efforts. Supplementing tops up those stores beyond what diet alone provides. Monohydrate is the original, best-evidenced and cheapest form, and Creapure is a high-purity certified version of it.
How it works
Creatine helps regenerate ATP, the immediate energy currency for heavy lifts and sprints, so you can squeeze out extra reps and recover faster between sets. Over time that extra training volume translates into more strength and lean mass. It also pulls a little water into the muscle, which is harmless and part of how it works.
Effective dose
3 to 5g of creatine monohydrate every day, indefinitely. Timing does not matter, so take it whenever you will remember. An optional loading phase of around 20g a day (split into four doses) for the first week saturates your muscles faster; skip it and you reach the same level in three to four weeks.
Safety and upper limit
Creatine is one of the safest supplements studied, with decades of data in healthy people. It does not damage the kidneys in those with normal kidney function. The only common complaint is minor stomach upset if a big dose is taken on an empty stomach, which splitting the dose fixes.
Where you find it
Standalone creatine powders and capsules, plus many pre- and post-workout blends.
Top Creatine picks
The highest-scoring products in the category where Creatine Monohydrate matters most.
Frequently asked
Do I need to load creatine?
No. Loading (around 20g a day for a week) saturates muscles faster, but 3 to 5g daily reaches the same level in three to four weeks.
Is creatine monohydrate better than HCl or other forms?
For most people, yes on value. Monohydrate has the deepest evidence base and is far cheaper; the fancier forms rarely justify their premium.
Is Creapure worth paying more for?
Creapure is a high-purity certified monohydrate and a reliable quality marker, but standard micronised monohydrate from a reputable brand works just as well for less.
Creatine Monohydrate vs ...
Related guides
This page is educational and not medical advice. Doses are general guidance from the published research, not a personal prescription. Before starting any supplement that could affect a medical condition or interact with medication, speak to a qualified clinician.