EssentialStrong evidence

Creatine Monohydrate

One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.

Also known as: creatine, creapure

Goals
Muscle & strengthCognitionLongevity (broad)Energy
Timing
Any time
Price tier
Low

Dosage

3–5 g/day, any time. No loading phase needed.

Considerations

Micronised monohydrate (e.g. Creapure®) is sufficient. Premium variants offer no additional benefit.

Vegan
Form
PowderCapsule

Scientific detail

Mechanisms
ATP-RecyclingPhosphokreatin-SystemNeuronale Energiebereitstellung
Hallmarks of aging
Stem cell exhaustion
Evidence base

Studies on Creatine Monohydrate

53,702 studies total · Open on PubMed

View all studies →
5,793
Muscle strength
293
Cognition
760
Longevity & aging
4,552
Energy & endurance

Recommended products

Curated picks from Amazon — affiliate links

Kreatin Monohydrat — Pulver
Kreatin Monohydrat — Pulver

Pure monohydrate, great value for money.

Amazon

Where to buy

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