What is Creatine monohydrate used for?

Creatine monohydrate is evaluated for the following indications with varying evidence strength: Athletic endurance (evidence tier A), Memory and concentration enhancement (evidence tier C), Anti-aging and longevity (evidence tier D). See the full indication matrix with dosing and citations above on this page.

What are the side effects of Creatine monohydrate?

Common side effects of Creatine monohydrate (≥ 1 in 100): 1-2 kg weight gain from muscle water retention (first 2-4 weeks), GI discomfort at high doses (loading phase), Muscle cramps (rare). See the Safety section for uncommon and serious reactions.

Is Creatine monohydrate safe during pregnancy?

FDA category N. Data are insufficient; supplement is not recommended in pregnancy.

Is Creatine monohydrate compatible with breastfeeding?

Data are insufficient; supplement is not recommended during breastfeeding.

Who should not take Creatine monohydrate?

Creatine monohydrate is contraindicated in: Chronic kidney disease stage 3-5; Pregnancy and breastfeeding (insufficient data); Age under 18 (without specialist recommendation); Hypersensitivity. Full list in the Safety section.

Creatine monohydrate

AEMPS

Dietary supplements, sports nutraceuticals (local classification)

ATC code: A11JA-CREATINE (Creatine monohydrate – local code)

Brand names – supplements

Optimum Nutrition Creatine, Creapure, Thorne Creatine

Supplements are not tested in clinical trials and are not registered as medications.

Mechanism of action

Creatine is a nitrogenous compound synthesized in the liver, kidneys, and pancreas from glycine, arginine, and methionine. In muscle it is phosphorylated to phosphocreatine – a high-energy phosphate depot that resynthesizes ATP during short, powerful efforts (up to 10-15 seconds). Loading phase of 20 g/day for 5-7 days raises muscle creatine stores by 20-40%. Maintenance dose is 3-5 g/day. Creatine monohydrate is the most-studied and most cost-effective form. Creatine HCl, ethyl ester, and buffered forms have not shown clinical superiority.

Indications

Athletic endurance

Adjunct

Creatine monohydrate is the most evidence-based sports supplement for strength and short-duration power. Meta-analyses (Lanhers 2017, Branch 2003, Kreider 2017) based on more than 500 RCTs confirm 8-14% increase in 1-RM squat, 5-12% in bench press, and 1-2 kg lean mass gain over 4-12 weeks of training at 3-5 g/day. Predominant effect is on anaerobic work (strength sports, sprint, combat); aerobic and marathon performance gain is minimal. IOC, ISSN, NCAA, and AIS guidelines list creatine as evidence-based and safe (AIS category A).

Creatine monohydrate

Mechanism of action

Indications

Athletic endurance

Anti-aging and longevity

Marketing claims without evidence base

Memory and concentration enhancement

Practical notes

Russian practice note

Check interaction with another drug

Official sources

Safety

Contraindications

Serious adverse effects

Common adverse effects

PregnancyFDA N

Breastfeeding

Frequently asked