Creatine
Creatine is an amino acid derivative produced naturally in the liver, kidneys, and pancreas, and also obtained from red meat and seafood. It is stored primarily in skeletal muscle as phosphocreatine, where it serves as a rapid energy reserve. Among all sports supplements, creatine monohydrate has one of the largest and most consistent bodies of research supporting its efficacy.
Research Evidence
Supports mitochondrial health and cellular energy metabolism
LimitedIncreases strength and power output during resistance training
StrongMay help preserve brain function after acute injury
ModerateEnhances lean muscle mass when combined with exercise
StrongMay benefit older adults in maintaining muscle and functional capacity
ModerateSupports cognitive performance under stress or sleep deprivation
ModerateExpert Evidence
226 references from 6 experts
Safety & Cautions
Side Effects
- Water retention and mild weight gain
- Occasional gastrointestinal discomfort at high doses
- Elevated creatinine levels on blood tests (not indicative of kidney damage)
- Muscle cramping in rare cases
Creatine monohydrate is generally well-tolerated across a wide range of populations and durations of use, with no consistent evidence of harm to healthy kidneys. Those with pre-existing kidney conditions should consult a physician, and elevated creatinine on blood work can be confirmed as benign by checking cystatin C levels.
Pairs Well With
Price Comparison
From $0.07/ct
N
NutricostBest Value
4.6
•500 ct$0.07/ct
$32.95 total
L
Life Extension
4.5
•120 ct$0.11/ct
$13.50 total
N
NOW Foods Creatine Monohydrate 1kg
4.4
•200 ct$0.18/ct
$36.38 total
N
NOW Foods
4.9
•100 ct$0.25/ct
$24.69 total
O
Optimum Nutrition
4.6
•60 ct$0.22/ct
$13.47 total
O
Optimum Nutrition Micronized Creatine
4.6
•120 ct$0.23/ct
$27.99 total
T
Thorne
4.7
•90 ct$0.49/ct
$44.00 total