Creatine Monohydrate

Creatine monohydrate is the most extensively researched sports supplement in history, with over 500 peer-reviewed studies. It is a naturally occurring compound synthesized from amino acids (arginine, glycine, methionine) in the liver, kidneys, and pancreas. Supplementation increases phosphocreatine stores, enhancing ATP regeneration during high-intensity exercise. Emerging research shows significant cognitive benefits.

Taken up by skeletal muscle and brain via SLC6A8 creatine transporter. Converted to phosphocreatine by creatine kinase. Phosphocreatine rapidly donates its phosphate group to ADP, regenerating ATP during brief, intense efforts. Also acts as an intracellular pH buffer, reduces myostatin expression, enhances satellite cell activation, and provides osmotic cell volumization that triggers anabolic signaling (mTOR/p70S6K). In the brain, supports ATP-dependent cognitive processes.

Plasma half-life approximately 3 hours. Muscle creatine loading takes 5–7 days at 20g/day or 3–4 weeks at 3–5g/day. Muscle phosphocreatine stores increase 20–40% with supplementation. Brain creatine increases more slowly (4–8 weeks). Once saturated, 3–5g daily maintains stores.

Strength and power output, muscle hypertrophy, exercise recovery, cognitive enhancement (especially under sleep deprivation/stress), traumatic brain injury, neurodegenerative disease, bone density, aging.

ISSN position stand: safe and effective. Most-studied supplement with strong evidence for strength, power, lean mass, and recovery. Cognitive benefits supported by meta-analyses, especially under stress. FDA GRAS. No long-term adverse effects in 30+ years of research.

• ISSN position stand on creatine — JISSN · doi.org
• Creatine and cognitive function — Experimental Gerontology · doi.org
• Creatine — MedlinePlus · medlineplus.gov
• Creatine pharmacokinetics and muscle loading · doi.org