Ingredient Repository · Ingredient

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Ingredient

Creatine Monohydrate

A natural nutrient that boosts quick muscle energy, strength, and mental performance.

What it is

Creatine Monohydrate is a compound found naturally in foods like meat and fish, as well as in your muscles. It acts like a quick-recharge battery, providing fast energy for your muscles during intense effort and keeping your mind sharp.

It is the most thoroughly tested and trusted form of creatine available for fitness and everyday vitality.

Also known as: Creatine, Creatine Monohydrate Micronized

Key benefits

  • Recharges cellular energy quickly so you can power through short, intense activities.
  • Increases peak muscle strength, exercise power, and lean muscle tone.
  • Supports brain energy so you maintain focus and mental stamina under pressure.

Amplified by probiotics

Creatine needs a healthy, calm gut lining to move from your digestive system into your bloodstream. Friendly probiotic bacteria produce nourishing compounds that nourish your gut lining and keep it strong. They also lower gut acidity, which protects creatine from breaking down too soon. This helps your body absorb more creatine so it can reach your muscles and brain efficiently.

Typical dose

3–5 g/day (daily maintenance dose)

The evidence

Evidence: strong

The ISSN position stand confirms creatine monohydrate as the single most effective performance-boosting nutritional supplement available for increasing high-intensity exercise capacity and lean mass (Kreider et al. 2017, J Int Soc Sports Nutr). Large reviews of many studies confirm robust how well it works across explosive sport performance, muscle recovery, and brain-protecting brain energetics (Forbes et al. 2021, Nutrients).

  1. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PubMed ↗
  2. Forbes SC, et al. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2021;13(2):586. PubMed ↗

Safety & who should check first

Creatine is exceptionally safe and widely studied across hundreds of human studies. Myths about kidney damage or muscle cramps have been disproven. Drink plenty of water throughout the day. Speak to your doctor first if you have existing kidney conditions.