Creatine Monohydrate
The benchmark form with the largest evidence base for strength, anaerobic power, cognitive resilience under sleep loss, and long-term safety.
A single creatine molecule bound to a water molecule. It saturates intramuscular phosphocreatine stores when consumed daily, allowing faster ATP recycling during repeated efforts.
Quick facts
- Bioavailability
- ~99% absorption when dosed with fluid
- Evidence depth
- 30+ years of clinical trials
- Regulatory status
- GRAS in the U.S., EU Novel Food approved
Who it helps most
- Strength and hypertrophy blocks
- Vegetarians/vegans with low baseline stores
- Athletes needing the most-studied option
Limitations & cautions
- Some users report transient bloating during rapid loading
- Lower-solubility powder can be gritty if unflavored
Research highlights
Consistent strength and lean-mass outcomes
Meta-analyses summarized by Healthline and BarBend show 5–15% greater gains in high-intensity work compared with placebo across both novice and trained athletes.
Sources: Healthline – 6 Types of Creatine, BarBend – 9 Different Types of Creatine
Cognitive and neuromuscular resilience
Clinical observations note improved executive function under sleep deprivation and neurological support in creatine deficiency syndromes, demonstrating systemic benefits.
Sources: Healthline – 6 Types of Creatine, MedLink – Creatine deficiency syndromes
Why it remains the gold standard
Creatine monohydrate is the reference form used in ISSN position stands and most sports nutrition textbooks because dosing, safety, and regulatory pathways are well established. The majority of randomized trials and meta-analyses showing ergogenic benefits in resistance training, sprinting, and injury mitigation were executed with plain monohydrate powder (Healthline, 2024; BarBend, 2024).
Absorption and formulation notes
Although solubility is lower than acidified salts, bioavailability is already near complete when consumed with 8–12 oz of water. Micronized versions simply reduce particle size for smoother mouthfeel but do not change the core molecule.
When to choose something else
Individuals with persistent GI discomfort despite dividing doses can try buffered or hydrochloride forms, but starting with monohydrate keeps cost low and evidence high. Medical management of rare creatine-transporter disorders requires prescription-grade creatine plus adjunctive therapies, not consumer powders.
Practical dosing
3–5 g daily after an optional 20 g/day loading split over 4 doses for 5–7 days.
Sourcing checklist
Look for Creapure® or other audited GMP suppliers to ensure low heavy-metal contamination.
Related creatine types
Compare with other creatine formats to find the best fit for your needs.
Sources
Healthline – 6 Types of Creatine
Summarizes comparative efficacy and safety of creatine forms.
Visit sourceBarBend – 9 Different Types of Creatine
Expert interviews on real-world performance outcomes.
Visit sourceMedLink – Creatine deficiency syndromes
Clinical perspective on neurological applications.
Visit source