Creatine: which form, what each one does, and the dose that worked
Creatine comes in many forms, and what it does depends on the form. Every result below names the form it came from. Pick the form you take to see its own studies, products and what the biohackers say about it. This page is educational, not medical advice.
What it does, by goalMembersThe top 5 of 5 goals
| Goal | What the studies show | Studies | Dose that worked |
|---|---|---|---|
| Improved in studies Monohydrate: 10 of 15 improved, 2 no effect · Nitrate: 1 study, no clear result | 16 | monohydrate 30 mg | |
| Improved in studies Monohydrate: 4 of 15 improved, 6 no effect | 15 | monohydrate 100 mg | |
| Improved in studies Monohydrate: 3 of 13 improved, 1 no effect · HCl: 1 study, no clear result | 14 | monohydrate 5 g | |
| Improved in studies Monohydrate: 2 of 8 improved, 1 no effect | 8 | – | |
| Improved in studies Monohydrate: 2 of 5 improved | 5 | monohydrate 5 g |
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Products – highest ranked firstMembersThe top 3 of 11
Dose and safetyThe dose that worked and the upper limit
The doses that worked, by form, in the studies taken by mouth: monohydrate 30 mg to 20 g a day.
Biohacker panelMembersWhich forms of creatine our 10 biohackers name
Questions people askMembersAnswered from the figures on this page
Which form of creatine is best?
Answer for members.
How much creatine a day?
Answer for members.
Can I take creatine with my meds?
Answer for members.
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Educational, not medical advice. Figures come from the human studies on PubMed we have graded; a study counts for a form when it names the form it used. Updated as new studies arrive. How we grade →