AMINO ACIDS
Creatine (monohydrate)
Creatine monohydrate supports strength, power output and muscle performance during high-intensity exercise.
Also known as: creatine monohydrate
At a glance
- Form
- Creatine monohydrate
- Category
- Amino Acids
- In an apiece formula
- 3,000 mg a day (you can change it)
- Recommended intake
- No recommended intake (not an essential nutrient)
- Upper limit
- No established UL
- Studied for
- Muscle & recovery*
- Reference
- NIH ODS: Dietary Supplements for Exercise and Athletic Performance fact sheet
What the research says
In pooled trials, creatine with strength training added about 1 kg of lean muscle and trimmed body fat.*
Systematic review and meta-analysis of RCTs (adults <50) · 12 studies · Desai I, J Strength Cond Res 2024. Read the study on PubMed
Who should be careful
Always check with your doctor or pharmacist before adding a supplement if you take medication, are pregnant or nursing, or have a health condition. Stay under the upper limit from all sources combined, including multivitamins.
From the Journal
- How much creatine should you take a day, and is it safe?
Creatine dosing made simple: 3 g vs 5 g a day, why loading is optional, what the brain research does and doesn't show, the creatinine lab quirk, and who should check first.
Questions
How much creatine a day?
apiece formulas usually include 3,000 mg a day. The recommended intake for adults is No recommended intake (not an essential nutrient). Upper limit: No established UL.
What is creatine used for?
Creatine monohydrate supports strength, power output and muscle performance during high-intensity exercise. In apiece it is part of formulas for Muscle & recovery.*
Who should be careful with creatine?
Most adults can take it at the usual amount, but check with your doctor or pharmacist if you take medication, are pregnant or nursing, or have a health condition.
Can I get creatine in a personalized supplement?
Yes. apiece builds one daily blend around your goals and, if you have them, your lab results. Creatine can be part of it at the amount listed, with every ingredient shown and never more than 10 capsules a day.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This page is general information, not medical advice. Check with your doctor or pharmacist before starting a supplement, especially if you take medication, are pregnant or nursing, or have a health condition. Updated 2026-10-21.