Performance
Creatine
Also known as: Cr, Creapure, Creatine, Creatine monohydrate
Most studied performance supplement. Enhances strength, power, muscle mass, and emerging cognitive benefits.
Daily target & upper limit
3 g / dayCreatine has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Creatine dosage reference →Primary uses
- Strength
- Power output
- Muscle mass
- Cognitive function
- Depression support
- Energy
- Cognition
- Muscle
- Power
- Solubility
How it works
- Regenerates ATP for high-intensity exercise
- Increases muscle cell hydration
- May support brain ATP
Dosage
- Typical range
- 3-5 g daily
- Timing
- Any time, consistency matters
- With food
- Slightly better with carbs
- Duration
- Safe long-term
- Special populations
- Athletes, vegetarians, cognitive support
Forms
- Monohydrate powder
- Micronized
- Capsules
- Creatine monohydrate
- Powder
- Capsule
Safety
Common side effects
- Water retention initially
- Rarely GI upset
Contraindications
- None
Products containing Creatine
Top-scoring supplements in our catalog that list Creatine on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Known interactions
Evidence notes
Extensively researched, proven effective
Grade A: Multiple well-designed human trials support the main claims.
Cited research for Creatine
Clinical studies referenced across Formulate guides that mention creatine. Each links to the full study page with PubMed source + the guides that cite it.
- Antonio et al. (2021)Journal of the International Society of Sports Nutrition
Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
- Smith-Ryan et al. (2021)Nutrients
Creatine Supplementation in Women's Health: A Lifespan Perspective
- Avgerinos et al. (2018)Experimental Gerontology
Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of 6 randomized controlled trials
- Kreider RB, Kalman DS, Antonio J, et al. (2017)Journal of the International Society of Sports Nutrition
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
- Antonio and Ciccone (2013)Journal of the International Society of Sports Nutrition
The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
- Cooper R, Naclerio F, Allgrove J, Jimenez A (2012)Journal of the International Society of Sports Nutrition
Creatine supplementation with specific view to exercise/sports performance: an update
- Jäger et al. (2011)Amino Acids
Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
- Graef et al. (2009)Journal of the International Society of Sports Nutrition
The effects of four weeks of creatine and beta-alanine supplementation on cardiorespiratory fitness
Creatine compared head-to-head
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