Creatine Monohydrate
The most studied performance supplement in sports science with a remarkably clean safety record. Now gaining significant attention for cognitive benefits, neuroprotection, and healthy aging.
Known Health Benefits
Active Compounds
Creatine, phosphocreatine
Dosage Guidance
3–5 g daily (no loading phase needed; micronized monohydrate)
Always consult a healthcare provider for personalized dosing.
Potential Side Effects
Water retention initially (normal), mild GI discomfort; generally very safe
Known Drug Interactions
May interact with nephrotoxic drugs; high caffeine intake may reduce effectiveness
Evidence Classification
Supported by randomized controlled trials (RCTs), systematic reviews, or meta-analyses published in peer-reviewed journals.
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This entry is for educational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen, especially if you take medications or have health conditions.