Creatine Monohydrate

evidence score

supplement

395 studies

creatinecreatine monomicronized creatine

Creatine monohydrate is one of the most extensively researched dietary supplements. It increases phosphocreatine stores in muscle, supporting ATP regeneration during high-intensity exercise. Benefits extend beyond performance to include cognitive function, neuroprotection, and potential anti-aging effects.

Evidence

Strong evidence

Safety

Unknown safety profile

Clinical Status

No formal phase listed

Research Sync

Feb 19, 2026

Dosing

Typical

5 g

3 gRange10 g

Frequencydaily

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Pharmacology

Half-life3-4 hours (plasma), tissue stores depleted over ~4 weeks

OnsetLoading: 5-7 days; Maintenance: 3-4 weeks

DurationContinuous with daily dosing

Routes

oral

Evidence Score

Level A — Strong

395 studies indexed · 78 meta-analyses

Scoring Factors

Volume(40%)~52/100

Quality(30%)~67/100

Sample Size(10%)~100/100

Consistency(10%)~100/100

Replication(5%)~100/100

Recency(5%)~100/100

Scores estimated from study counts. Exact breakdown computed after research sync.

Evidence Levels

AScore ≥75 with at least 1 meta-analysis and 3+ RCTs

BScore ≥50 with at least 1 RCT or meta-analysis

CScore ≥25 — observational or animal evidence only

DScore <25 — very limited or preclinical data

Plain-English Snapshot

Creatine Monohydrate is currently categorized as a supplement compound.

Evidence is strong (78/100) with a relatively mature body of research (395 indexed studies).

Safety scoring is incomplete. Start conservatively and monitor carefully.

Core mechanism

Increases intracellular phosphocreatine, enhancing ATP resynthesis during high-intensity activity

Practical Context

Strongest current signals

Level A: Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults.
Level A: Fatigue After Traumatic Brain Injury: A Systematic Review.
Level C: The Emerging Role of L-Arginine and Creatine Supplementation Combined with Exercise on Hippocampal Neurogenesis, Spatial Learning, and Cognitive Flexibility in Aging and Neurodegenerative Diseases.