Creatine Monohydrate
3-5g daily of the most researched supplement in sports science. Benefits extend beyond muscle to cognition, bone health, and potentially neuroprotection.
Dosage & Timing
Evidence Strength
5/5 — Very StrongThe most studied supplement in exercise science. Hundreds of studies. Consistently shown to improve strength, power output, and lean mass. Cognitive benefits emerging.
Overview
Take 3-5g of creatine monohydrate daily. It is the most studied and effective legal supplement for strength, power, and lean mass. Emerging evidence also supports cognitive benefits, especially under stress or sleep deprivation.
How To Do It
Buy creatine monohydrate
Plain creatine monohydrate is the best-studied form. No need for fancy versions (HCl, buffered, etc.).
Take 3-5g daily
Mix with water or your shake. Timing doesn't matter much — consistency does.
No loading necessary
Loading phases (20g/day for a week) work faster but aren't necessary. 3-5g/day reaches saturation in 3-4 weeks.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
ISSN position stand: safety and efficacy of creatine supplementation↗
Creatine monohydrate is effective for strength, power, and lean mass outcomes.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Severe kidney disease (consult nephrologist)
Interactions
- •Take with carbohydrates for improved absorption
- •May cause 2-4 lbs water weight initially
Measurable Outcomes
Related Protocols
Vitamin D3 + K2
2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.
Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.
Lion's Mane for Cognition
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