Creatine monohydrate
5g daily: strongest evidence base of any sports supplement, with cognitive benefits in older adults too.
Why
Creatine increases phosphocreatine stores in muscle, improving capacity for short-duration high-intensity work. Decades of research; very well tolerated. Recent trials show cognitive benefits in older adults, especially under sleep deprivation. One of the few supplements with an evidence base comparable to RCT-tested drugs.
How it works
Saturates muscle phosphocreatine stores, enabling rapid ATP regeneration during intense effort. Brain creatine pools also rise, supporting cognition under metabolic stress.
Expected onset · 2–4 weeks for full muscle saturation
How to take
Dosage
5g per day. No loading needed for the long term.
Timing
Anytime, with food for slightly better absorption
On the label
Generic monohydrate (e.g., Creapure®); branded 'fancy' creatines are not better.
Safety
Markers this may influence
Evidence
Kreider 2017 J Int Soc Sports Nutr position stand: creatine monohydrate at 3–5 g/day is the most extensively studied sports supplement, with consistent improvements in strength, power, and high-intensity exercise capacity across decades of RCTs. Emerging cognitive benefits in older adults under metabolic stress (e.g. sleep deprivation). Very well tolerated.
Where to get it
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