Strong evidence · Basics
Creatine monohydrate
Strength, muscle mass and repeated explosive effort
Strong evidence
Multiple good studies and reviews point the same way.
The best-researched sports supplement there is. Creatine tops up the phosphocreatine stores in your muscles, giving you more energy available during short, intense effort. The ISSN position stand (2017) judges it safe and effective for strength and muscle mass; over weeks to months it gives more strength and muscle mass than training without it.
- Dosage
- 3–5 g per day
- Timing
- Any time of day, as long as you take it every day
- Approx. price
- €3–6 per month
Watch out
In the first days to weeks you may notice some extra weight: that is water in the muscle, not fat. Monohydrate is the form the research was done on; pricier forms did not prove better in studies. A loading phase isn't necessary, only faster. There is no compelling evidence that creatine harms the kidneys in healthy people; if you have kidney disease or take medication that affects the kidneys, talk to your doctor first.
Frequently asked questions about supplements
How much Creatine monohydrate per day?
3–5 g per day
When should you take Creatine monohydrate?
Any time of day, as long as you take it every day
Does Creatine monohydrate really work?
Strong evidence. Multiple good studies and reviews point the same way.
What does Creatine monohydrate cost?
€3–6 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14:18. (position stand)
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Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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