Creatine Monohydrate
Strength · cognition · recovery
Creatine Monohydrate: Strength · cognition · recovery. The most-studied supplement on earth. Improves strength output, recovery, and short-term cognition. Yes, even for women. Standard dose 5 g micronised, taken in the morning, about $10/month. Evidence rating: very strong evidence.
What is Creatine Monohydrate?
Creatine monohydrate is the most-studied performance supplement in the world, with over 500 published studies establishing its safety and efficacy. It works by saturating muscle phosphocreatine stores, enabling faster ATP regeneration during high-intensity efforts. Benefits include modest strength and power gains, improved high-intensity training capacity, faster recovery between sets, and emerging evidence for cognitive support, particularly under sleep deprivation and in vegetarians. The 'monohydrate' form is the gold standard; fancier creatine salts cost more without measurable advantage. The standard daily dose is 5 g, taken at any time of day with water. A loading phase is optional. Effects build over 2-4 weeks of consistent use.
The most-studied supplement on earth. Improves strength output, recovery, and short-term cognition. Yes, even for women.
Natural food sources
Where possible, get Creatine Monohydrate from whole foods first. Common dietary sources include:
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