Creatine monohydrate: what the studies show, and the products
49 of the human studies we graded used creatine monohydrate, and 17 showed an improvement. Its products are graded on the studies of every form of creatine. 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 15 studies, 10 showed an improvement, 2 found none, 2 pooled analyses | 15 | 30 mg | |
| Improved in studies 15 studies, 4 showed an improvement, 6 found none | 15 | 100 mg | |
| Improved in studies 13 studies, 3 showed an improvement, 1 found none | 13 | 5 g | |
| Improved in studies 8 studies, 2 showed an improvement, 1 found none, 3 pooled analyses | 8 | – | |
| Improved in studies 5 studies, 2 showed an improvement | 5 | 5 g |
Members see which goal each result is for, and the products for it. Start My 7-Day Free Trial →
Products – highest ranked firstMembersThe top 3 of 11
Dose and safetyThe dose that worked and the upper limit
The studies of creatine monohydrate taken by mouth that showed an improvement gave 30 mg to 20 g a day.
Biohacker panelMembersWhat our 10 biohackers say about creatine monohydrate
Questions people askMembersAnswered from the figures on this page
What is creatine monohydrate good for?
Answer for members.
How much creatine monohydrate a day?
Answer for members.
Can I take creatine monohydrate with my meds?
Answer for members.
Members see the answers, checked against their own meds and goals. Start My 7-Day Free Trial →
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 →