Creatine monohydrate
Synopsis of creatine monohydrate
Creatine monohydrate is a naturally occurring compound made up of three amino acids: arginine, glycine, and methionine. It is produced in small amounts in the liver, kidneys, and pancreas and is also found in red meat and fish. In the body, creatine is stored primarily in skeletal muscle as phosphocreatine, where it plays a critical role in rapid energy production by helping regenerate adenosine triphosphate (ATP)—the primary energy currency of the cell.
As a supplement, creatine monohydrate is the most researched and widely used form. It is best known for its ability to:
- Increase strength and power output
- Improve high-intensity exercise performance
- Support lean muscle growth
- Enhance muscle recovery and reduce fatigue
- Support cognitive function and neuroprotection
Creatine is particularly effective in activities involving short bursts of energy—like weightlifting, sprinting, and HIIT—and has shown consistent benefits in increasing muscle mass, strength, and anaerobic endurance over time when combined with resistance training. It may also aid hydration by pulling water into muscle cells, contributing to volume and nutrient uptake.
In addition to its athletic applications, emerging research highlights creatine’s role in brain health, showing potential benefits for cognitive performance, neurological protection, mood support, and even aging-related decline. It is also being explored as a supportive therapy in conditions such as depression, Parkinson’s disease, and traumatic brain injury.
Creatine monohydrate is typically taken in doses of 3–5 grams daily, with or without a loading phase. It is safe, well-tolerated, and highly bioavailable, especially when taken with carbohydrates to enhance uptake into muscle cells.
Historical Use
Creatine was first identified in 1832 by French scientist Michel Eugène Chevreul, but it wasn't until the 1990s that it gained popularity as a sports supplement. The surge began after athletes in the 1992 Olympics reportedly used it to enhance performance, and it quickly became a staple in strength and conditioning programs.
Although creatine has no traditional use in herbal or ancient medicine systems—being a naturally occurring compound rather than a plant—it has been naturally consumed for centuries through animal-based diets, especially diets rich in red meat and organ meats. Traditional diets that included these foods would have provided small amounts of creatine, contributing to muscular and cognitive vitality, albeit at lower doses than supplementation provides.
Since becoming commercially available, creatine monohydrate has become one of the most extensively studied and validated sports nutrition ingredients, with hundreds of clinical trials confirming its safety and effectiveness.
Today, creatine monohydrate is embraced not only by athletes and bodybuilders, but also by older adults, vegetarians (who typically consume less through diet), and individuals with neurological conditions, making it one of the most versatile and evidence-based performance and wellness supplements available.
Creatine monohydrate is used for these health conditions
Athletic and Exercise Aids (Scientific)
Body Building (Scientific)
Depression (Scientific)
Endurance (lack of) (Scientific)
Energy (lack of) (Scientific)
Exercise (Scientific)
Fatigue (Scientific)
Memory and Brain Function (Scientific)
Muscle Tone (lack of) (Scientific)
Muscular Dystrophy (Scientific)
Wasting (Scientific)
creatine monohydrate is used to support these body systems
Brain (Scientific)
Mitochondria (Scientific)
Muscles (Scientific)
