Creatine Monohydrate

Overview

Creatine is a derivative of the amino acids arginine, glycine, and methionine, naturally produced by the liver and stored in the muscles.
It acts as a rapid energy reserve, regenerating ATP, the body’s main muscular energy source.
Creatine monohydrate is the most studied form worldwide — safe, effective, and supported by over 500 clinical studies.
Its benefits go beyond sports: it also supports cognitive function and age-related muscle health.

What the Evidence Shows

Domain	Evidence Level	Observed Effects
Strength & power	High	+5–15% increase in short, explosive exercises.
Recovery & hypertrophy	Moderate to high	Improved recovery, increased cell volume, indirect anabolic stimulation.
Cognition / mental stress	Moderate	Supports alertness under fatigue or sleep deprivation.
Muscle aging / sarcopenia	Low to moderate	Promising data on muscle mass and strength in older adults.

Overall level: High for physical performance and muscle recovery.

Mechanism of Action

Phosphate reserve: phosphocreatine rapidly regenerates ATP during short, intense efforts.
Intracellular hydration: increases cell volume, stimulating anabolic growth pathways (mTOR).
Neuroprotective role: provides energy to the brain, supporting cognition under stress.
Buffer effect: limits lactic acid buildup and delays muscle fatigue.

💊 Dosage & Protocols

Phase	Dosage	Duration / Notes
Loading (optional)	20 g/day (4 × 5 g)	5–7 days for rapid saturation
Maintenance	3–5 g/day	Continuous use, ideally post-workout
Without loading phase	3–5 g/day	Slower saturation (~3–4 weeks)
Hydration	≥ 2 L/day	Essential for efficiency and tolerance

💡 Tip: Take with carbohydrates or protein to enhance uptake (insulin helps transport creatine into muscle cells).

Useful Synergies

Combination	Main Effect
Creatine + Beta-alanine	Enhanced strength and muscular endurance
Creatine + Protein / Carbs	Improved absorption and recovery
Creatine + CoQ10 / ALA	Mitochondrial synergy and cellular recovery
Creatine + Moderate caffeine	Possible power boost depending on individual tolerance

🟢 Proven Benefits

Increases strength, power, and recovery speed.
Supports protein synthesis and muscle volume.
Enhances cognitive performance under fatigue.
May slow muscle loss due to aging or inactivity.

🟡 Still Under Study

Long-term effects on brain and metabolic health.
Potential preventive role against sarcopenia and neurodegenerative diseases.
Detailed interaction with caffeine based on individual profiles.

⚠️ Risks & Interactions

Consult a healthcare professional if you have kidney or heart conditions, or during pregnancy/breastfeeding.
Insufficient hydration or excessive doses may cause digestive discomfort or cramps.
Generally well tolerated; rare cases of mild digestive upset.
May interact with diuretics, certain anti-inflammatory drugs, or medications affecting the kidneys.
Combined with caffeine or beta-alanine: performance effects vary individually.
No harmful effect on kidney function in healthy individuals according to meta-analyses.

✅ Quality Tips

Choose micronized creatine monohydrate (>99% purity, Creapure® certified).
Avoid unvalidated exotic forms (ethyl ester, nitrate, buffered).
Stay well-hydrated and maintain adequate protein intake.
Perfectly suited for vegetarian or vegan diets (supports muscle synthesis).

Sources

https://ods.od.nih.gov/factsheets/Creatine-HealthProfessional/
https://www.canada.ca/en/health-canada.html
https://examine.com/supplements/creatine/
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006683.pub2/full
Cochrane — Meta-analysis on creatine and performance
Examine.com — Human studies on creatine efficacy and safety
NIH/ODS — Creatine Fact Sheet for Health Professionals
Health Canada — Natural Health Product Guidelines