Creatine Monohydrate

A brief look at the scientific evidence

Muscle strength & muscle mass

Creatine monohydrate is one of the most extensively studied sports supplements. Evidence is strongest for improving performance during repeated, short, high-intensity efforts and supporting gains in strength and lean mass alongside resistance training.

Active aging

In older adults, creatine combined with resistance training can help improve muscle strength and lean mass. This is relevant to age-related muscle loss, but does not establish that creatine alone prevents sarcopenia or frailty.

Memory & cognition

Some studies suggest benefits for memory and certain cognitive tasks. Results are less consistent than those for physical performance, and benefits are not established for everyone.

Gebruik

Take 3–5 g of creatine monohydrate daily, mixed with water or a shake. A loading phase is not necessary.

Bewaren

Store in a dry, dark place at 15-25 °C, out of reach of young children.

Do not exceed the recommended dosage and drink plenty of water. Consult a doctor if you are pregnant, breastfeeding, have kidney problems or take medicines. Food supplements do not replace a varied, balanced diet or a healthy lifestyle.