Other tracked

Creatine

ATP · strength

Phosphocreatine pool; high-intensity output, cognition. Target reflects common 3–5 g maintenance (no FDA DV).

Daily target

3 g

Target Range

Upper limit

None

No UL established

Catalog matches

supplements in our catalog

What Creatine does

Creatine is synthesized from glycine, arginine, and methionine and stored mostly in skeletal muscle as phosphocreatine — the immediate ATP-regeneration substrate for high-intensity efforts under ~10 seconds. Supplementation at 3–5 g/day saturates muscle creatine over 3–4 weeks (or in 5–7 days with a 20 g/day loading phase) and is one of the most consistently effective ergogenic aids in the human-performance literature. Beyond strength and power, creatine has growing trial support for cognition under stress, sleep deprivation, and possibly age-related muscle and bone preservation. It does not damage kidneys in healthy individuals — that's been studied repeatedly and consistently disproven.

Food sources of Creatine

Approximate Creatine content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.

Food	Serving	Creatine
Beef (cooked)	3 oz	0.4 g
Pork (cooked)	3 oz	0.4 g
Cooked salmon	3 oz	0.4 g
Cooked herring	3 oz	0.7 g
Cooked chicken breast	3 oz	0.3 g

Signs of Creatine deficiency

●Not classically deficient — body synthesizes ~1 g/day
●Rare genetic creatine synthesis or transport disorders cause intellectual disability and movement disorders
●Vegetarians and vegans have lower muscle creatine stores and gain more from supplementation than omnivores

Who needs more Creatine

Groups and situations where Creatine requirements rise or status commonly runs low:

●Anyone doing resistance training or high-intensity intervals
●Vegetarians/vegans (lower baseline stores)
●Older adults — sarcopenia and strength preservation
●Cognitive demands under sleep deprivation or stress (modest, growing evidence)

How Creatine appears on labels

Supplement labels list Creatine under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Creatine intake:

creatine
creatine monohydrate
creatine hcl

Best supplements for 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.

Nootropics Depot

Creatine Monohydrate Powder

Creatine - Strawberry

Thorne

Creatine - Travel Packs

Thorne

Creatine + BCAAs

Transparent Labs

Post Workout Supplement

Transparent Labs

Creatine HMB

Deep dive

For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Creatine, see the full encyclopedia entry:

Creatine encyclopedia entry →

Conditions where Creatine has evidence

Creatine appears on the supplement list for the following condition pages — each links to the full evidence summary, dose, and lifestyle context.

Focus & AttentionModerate evidence
Dose: 5 g/day, any time

Research on Creatine

Peer-reviewed studies in our research database that reference Creatine. Each entry links to a detailed methodology review.

Guides covering Creatine

Long-form articles in our guide library that go deeper on Creatine — comparisons, protocols, and reviews.

Frequently asked questions

What is the daily target for Creatine?

The target range for Creatine is 3 g per day for adults. No Tolerable Upper Intake Level has been established.

What foods are highest in Creatine?

Beef (cooked) (0.4 g per 3 oz); Pork (cooked) (0.4 g per 3 oz); Cooked salmon (0.4 g per 3 oz). See the food sources section below for the full list.

What is the best form of Creatine to supplement?

Creatine monohydrate is the only form that's well-studied at the gram-per-day level. 5 g/day is the maintenance dose; loading is optional. The 'creatine HCl' and 'micronized' versions sell at premium prices for no documented advantage. Take with carbs and/or protein for slightly improved muscle uptake.

What are the signs of Creatine deficiency?

Not classically deficient — body synthesizes ~1 g/day; Rare genetic creatine synthesis or transport disorders cause intellectual disability and movement disorders; Vegetarians and vegans have lower muscle creatine stores and gain more from supplementation than omnivores.

Who is most at risk for low Creatine?

Anyone doing resistance training or high-intensity intervals; Vegetarians/vegans (lower baseline stores); Older adults — sarcopenia and strength preservation.

Related other tracked

Track your full intake

Formulate's free web app aggregates Creatine (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.

Track your intake free →

Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.