Creatine monohydrate
Recovery · Cellular energy substrate
Tier A
What this is
Arguably the best risk/reward ratio of any supplement. Kreider 2017 ISSN position stand is the canonical safety review. Cognitive benefits most apparent under sleep deprivation or in vegetarians/vegans. Monohydrate remains the gold standard — exotic forms (HCl, ethyl ester, buffered) offer no proven advantage at higher cost.
Mechanism
Phosphocreatine buffers ATP regeneration during high-intensity work; muscle cell volumization via osmotic water; mitochondrial biogenesis; neuroprotection; anti-inflammatory at supraphysiological intake
Dose & route
3-5 g/day maintenance (no loading needed); up to 10 g/day explored for cognition
Citations
- https://pubmed.ncbi.nlm.nih.gov/28615996/
- https://pubmed.ncbi.nlm.nih.gov/34125514/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.