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Amino acid

Creatine monohydrate

muscle energy

A compound that helps muscles produce quick energy. One of the most researched sports supplements.

Evidence: Strong

Evidence by use: Strong for strength and high-intensity exercise performance. Position statements and reviews conclude creatine monohydrate is effective for increasing strength and lean mass with resistance training, and studies in healthy adults have not shown harm at typical doses.

At a glance

Typical studied dose
Commonly 3-5 g per day of creatine monohydrate; some protocols use a short loading phase.

Food sources

Animal sources
Red meat, pork, fish (about 1-2 g per 250-500 g of meat).
Plant sources
None naturally; vegetarians have lower muscle stores.

Background and testing

This is not an essential nutrient, so there is no deficiency to diagnose.

Who tends to use it
Vegetarians and vegans have lower muscle creatine; strength-training adults.
How it is tested
No test for need. Serum creatinine can rise slightly while taking it.

Supplement forms

Common forms
Creatine monohydrate (powder, capsules, gummies), creatine HCl, buffered creatine, creatine ethyl ester.
More effective
Plain creatine monohydrate with 3-5 g per day, ideally a tested product.
Less effective
Creatine ethyl ester and 'buffered' forms (no proven advantage over monohydrate); gummies with less than the effective dose per serving; large loading doses without need (stomach upset).

Safety, interactions and halal notes

Safety and interactions
Water retention and mild stomach upset are the most common effects. Studies in healthy people have not shown kidney harm at standard doses. It can raise serum creatinine without kidney damage, which may confuse lab results.
Who should avoid it or ask a clinician first
People with kidney disease or on kidney-affecting medicines should consult a clinician first.
Halal note
Typically synthetic. Check gummy or capsule bases.

Frequently asked questions

Is creatine safe for kidneys?

Studies in healthy people at typical doses have not shown harm. If you have kidney disease, ask your clinician.

Sources

  1. Studies on the safety of creatine supplementation (Amino Acids, 2011)

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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