Creatine Monohydrate
The most researched performance supplement that actually works.
What is Creatine Monohydrate?
Creatine is a naturally occurring compound produced in the liver from the amino acids glycine, arginine, and methionine. About 95% of your body's creatine is stored in skeletal muscle as phosphocreatine, where it serves as a rapid energy buffer during high-intensity effort. You get small amounts from red meat and fish, but not nearly enough to saturate muscle stores.
What does the evidence say?
Over 500 peer-reviewed studies support creatine's effectiveness for strength and power output. A 2017 position statement from the International Society of Sports Nutrition concluded it is the most effective ergogenic nutritional supplement available for increasing high-intensity exercise capacity and lean body mass. A 2003 meta-analysis by Branch found an average 8% increase in strength performance and 14% increase in power. More recent research (Rawson & Venezia, 2011) also shows cognitive benefits, particularly under sleep deprivation or mental fatigue.
Multiple high-quality randomised controlled trials with consistent results and independent replication.
Dosage guide
| Effective dose | 3–5g per day |
| Maximum dose | 10g per day (no additional benefit above 5g for most people) |
| Timing | Timing does not matter much: consistency matters more. Post-workout with a meal is a reasonable default. |
Best form to buy
Creatine monohydrate. Full stop. Avoid creatine HCl, ethyl ester, and "buffered" versions: they cost more and the evidence does not support superiority. Creapure is a reputable monohydrate brand if you want certification.
Who benefits most
Any man doing resistance training or high-intensity sport. Particularly valuable over 40, when natural phosphocreatine stores decline with age. Vegetarians see larger gains because their baseline stores are lower.
Side effects and safety
Can cause minor water retention in the first week or two (intramuscular, not subcutaneous). Rare cases of digestive discomfort: take with food if this is an issue. No credible evidence of kidney damage in healthy adults at normal doses.
“If you only take one supplement, make it this one. Five grams a day, any time, no loading phase needed. Buy the cheapest Creapure monohydrate you can find on Amazon UK, the branded stuff is identical to own-brand at three times the price.”