Skip to content
💪
Sports Dosage: 3–5 g daily

Creatine Monohydrate

Creatine monohydrate reliably increases phosphocreatine stores, improving repeated high-intensity output. It is among the most studied and safest sports supplements.

Benefits

✓ Increases strength and power
✓ Supports lean muscle mass
✓ May aid cognitive performance
✓ Supports high-intensity output

Available Forms

Monohydrate

high absorption

The most researched and cost-effective form.

Hydrochloride (HCl)

high absorption

May reduce bloating at lower doses.

Common Uses

Strength training Explosive sports Vegetarian repletion Cognitive load

Best Timing

⏰ with meal

Any time of day; absorption improves with carbohydrates.

Things to Consider

  • ⚠ Causes water weight gain (intracellular)
  • ⚠ Stay well hydrated
  • ⚠ Generally safe long-term

Related Ingredients

🐟 Fatty Acid

Omega-3 (EPA & DHA)

EPA and DHA from marine sources support cardiovascular and cognitive health. The triglyceride form shows superior absorption over ethyl esters, particularly when taken with dietary fat.

1–2 g combined EPA+DHA Explore →
☀️ Vitamin

Vitamin D3

Vitamin D3 (cholecalciferol) is more effective than D2 at raising 25(OH)D. It requires dietary fat for absorption and works synergistically with vitamin K2 and magnesium.

1,000–4,000 IU (test before high-dose) Explore →
✨ Protein

Collagen Peptides

Hydrolyzed collagen peptides supply amino acids that support skin, joint, and tendon tissue. Trials suggest modest improvements in skin hydration and joint comfort over 8–12 weeks.

10–20 g daily Explore →
Disclaimer: This information is educational and not medical advice. Supplement needs vary by individual. Always consult a qualified healthcare professional before starting any supplement, especially if you have medical conditions or take medications.