Rankings / Essentials — Supplements
Creatine
Essentials · Supplement
Also known as: Creatine monohydrate ·CrM
Tier S
Bottom line
Read Off Label grades Creatine as S (9.7/10) based on very strong evidence, high benefit magnitude, and a very low-risk safety profile.
Arguably the best risk/reward ratio of any supplement.
Typical use: 3-5 g/day maintenance (no loading needed); up to 10 g/day explored for cognition — OTC.
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/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/
- https://link.springer.com/article/10.1186/s12970-021-00412-w
- https://doi.org/10.1038/s41598-026-51666-w
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Creatine work?
- Read Off Label rates the evidence for Creatine as Very Strong and the benefit magnitude as high, producing an overall grade of S (9.7/10). Arguably the best risk/reward ratio of any supplement.
- Is Creatine safe?
- Creatine has a very low risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Creatine?
- 3-5 g/day maintenance (no loading needed); up to 10 g/day explored for cognition
- How does Creatine work?
- Phosphocreatine buffers ATP regeneration during high-intensity work; muscle cell volumization via osmotic water; mitochondrial biogenesis; neuroprotection; anti-inflammatory at supraphysiological intake
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.