Creatine Monohydrate
The most researched sports supplement in history, with over 700 studies. Primarily known for muscle performance, but emerging research shows significant cognitive and neuroprotective benefits — especially relevant for vegetarians who get zero dietary creatine.
Pharmacists & Nutrition Researchers · Updated March 2026
3000–5000 mg
Dosage
morning
Timing
Strong
Evidence
2 cited
Studies
Benefits of Creatine Monohydrate
Increases muscle strength and power output
Enhances high-intensity exercise performance
Improves cognitive function (especially in vegetarians and sleep-deprived)
Supports muscle recovery
May have neuroprotective properties
How Creatine Monohydrate Works
Creatine is stored as phosphocreatine in muscles and brain. It rapidly regenerates ATP (the cell's energy currency) during high-intensity activity. In the brain, it maintains energy homeostasis and may protect against excitotoxicity and oxidative stress.
Recommended Dosage
Creatine monohydrate is the gold standard — other forms (HCL, ethyl ester) are not more effective despite marketing. No loading phase needed — 3-5g/day reaches saturation in 3-4 weeks. Take with water or carbohydrates. Dissolves better in warm water.
Who Should Avoid Creatine Monohydrate
Key Research
Creatine supplementation and cognitive performance (2018)
5g/day improved working memory and intelligence scores, with larger effects in vegetarians
DOI: 10.1007/s00421-018-3791-yISSN position stand on creatine (2017)
Creatine monohydrate is the most effective ergogenic nutritional supplement, increasing lean body mass and high-intensity exercise capacity
DOI: 10.1186/s12970-017-0173-zRecommended Creatine Monohydrate Brands in India
MyProtein Creatine Monohydrate
MyProtein
"Pure creatine monohydrate (Creapure grade) from one of the world's most reputable sports nutrition brands. Exceptional value per serving."
MyProtein Creatine Monohydrate
MyProtein
"Pure creatine monohydrate (Creapure grade) from one of the world's most reputable sports nutrition brands. Exceptional value per serving."
Products are selected based on quality, testing, and purity — not affiliate economics. See our selection criteria.
Works Well With
Frequently Asked Questions
What is Creatine Monohydrate used for?
The most researched sports supplement in history, with over 700 studies. Primarily known for muscle performance, but emerging research shows significant cognitive and neuroprotective benefits — especially relevant for vegetarians who get zero dietary creatine.
What is the recommended dosage of Creatine Monohydrate?
The clinically studied dosage range is 3000–5000 mg per day. Creatine monohydrate is the gold standard — other forms (HCL, ethyl ester) are not more effective despite marketing. No loading phase needed — 3-5g/day reaches saturation in 3-4 weeks. Take with water or carbohydrates. Dissolves better in warm water.
When is the best time to take Creatine Monohydrate?
Creatine Monohydrate is best taken in the morning. Creatine monohydrate is the gold standard — other forms (HCL, ethyl ester) are not more effective despite marketing. No loading phase needed — 3-5g/day reaches saturation in 3-4 weeks. Take with water or carbohydrates. Dissolves better in warm water.
Is Creatine Monohydrate safe?
Creatine Monohydrate is generally considered safe at recommended dosages. However, it may be contraindicated for: Pre-existing kidney disease (creatine is safe for healthy kidneys), Severe dehydration. Always consult a healthcare professional before starting any supplement.
Is Creatine Monohydrate vegetarian?
Creatine Monohydrate supplements are available in vegetarian form. Check the specific product label for capsule ingredients.
Can I take Creatine Monohydrate with other supplements?
Be aware of these interactions: May increase creatinine levels in blood tests (not indicative of kidney damage). Caffeine may partially blunt acute creatine benefits (debated). NSAIDs at high doses may theoretically affect kidney function when combined
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