About Creatine
Creatine monohydrate is a well-researched and effective supplement used to enhance muscle strength, power, and growth. It primarily works by increasing phosphocreatine stores in muscles, which aids in rapid ATP regeneration during high-intensity activities. While generally safe, it may cause water retention and mild gastrointestinal distress in some individuals.
Key Information
Compare All Forms
Compare different forms of Creatine by bioavailability, conversion rates, and active ingredient content:
| Form | Tier | Steps |
Creatine (mg) |
Bioavailability | Action |
|---|---|---|---|---|---|
|
Creatine Monohydrate
Creatine monohydrate increases phosphocreatine stores in mus... |
Tier 2 | 1 | — | Creatine monohydrate is a well-studied form with good absorption. It requires one step involving transport into the muscle cell to be utilized. | View → |
|
Creatine Nitrate
Creatine nitrate combines creatine with nitrate, potentially... |
Tier 3 | 3 | — | Basic/low bioavailability form. Cheap raw material with poor absorption or high GI distress. Often poorly utilized by the body, requires 3+ conversion steps. | View → |
Scientific Evidence
Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 3;4:6. doi: 10.1186/1550-2783-4-6. PMID: 17908288; PMCID: PMC2048496.
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. PMID: 14638305.
Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Cognitive Performance: A Systematic Review and Meta-Analysis. Sports Med. 2015 Dec;45(12):1763-78. doi: 10.1007/s40279-015-0386-5. PMID: 26400292.
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. PMID: 14638305.
Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Cognitive Performance: A Systematic Review and Meta-Analysis. Sports Med. 2015 Dec;45(12):1763-78. doi: 10.1007/s40279-015-0386-5. PMID: 26400292.