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Creatine monohydrate, what is it used for?
TABLE OF CONTENTS
What is creatine?
Before learning what creatine monohydrate is, let us introduce the concept of creatine, also known as methylguanidine-acetic acid, which is formed in the kidneys and liver from 3 amino acids (arginine, glycine, and methionine); it accumulates in the muscle as phosphocreatine (creatine + phosphorus) (Antonio et al., 2021a) (Harris et al., 1992).
Where is it found?
It can be obtained from foods of animal origin, such as red meat or seafood, which contain between 1 and 2 g/day depending on consumption; therefore, supplementation is one of the most effective strategies for maximizing and enhancing the effects of this supplement (Tam et al., 2025).
Function in the body
Its main function is to help produce ATP, the body's energy molecule, especially during high-intensity activities such as heavy lifting, sprinting, or jumping. (Kerksick et al., 2018; Kreider et al., 2017)
By helping produce ATP, we have more energy available to work for longer and recover sooner. This translates into better performance and better results.
Individual factors such as diet, age, sex, and activity level may influence the optimal dose and response to supplementation (Antonio et al., 2021b)
Types of creatine
Creatine supplements can be found in various forms or formulations:
- Creatine citrate
- Creatine pyruvate
- Creatine ethyl ester
- Creatine nitrate
These are some of the many formulations available on the market; however, studies (Kreider et al., 2022) state that the best formulation is creatine monohydrate.
Why choose creatine monohydrate?
You will learn about each and every benefit offered by creatine monohydrate, as well as why it is the best option of all. (Kreider et al., 2017, 2022)
- Improves performance in repetitive, high-intensity exercises.
- Promotes better training adaptations.
- Increases muscle phosphagen levels.
But most importantly, it is availability that exists in the body after consuming it; Monohydrate has been shown to be the form of creatine with the greatest availability in the body, in addition to having superior efficacy and safety compared with other formulations.
This makes it the best option for enhancing and transforming your results.
Figure 1: Creatine monohydrate obtained from Kreider et al. (2022).
What is creatine monohydrate used for?
There are thousands of studies on creatine monohydrate, and best of all, you will discover that its benefits are not only related to strength training, but extend far beyond it.
- Improved muscular work capacity and lean mass (Doma et al., 2022; Gutiérrez-Hellín et al., 2024).
- Improvements in cognitive function and memory (Xu et al., 2024).
- Faster processing speed and attention (Prokopidis et al., 2022).
In athletes
You may have gathered that creatine is one of the leading supplements when it comes to sports performance, and for good reason, as it represents an innovation in the performance and recovery of athletes, whether amateur or professional.
- It reduces muscle damage and inflammation after very intense workouts. (Doma et al., 2022).
- It promotes recovery after exercise (Gonzalez et al., 2024).
- Antioxidant and anti-inflammatory effect, especially useful for people who experience a great deal of stress or intense training sessions.(Forbes et al., 2023)
- It improves thermoregulation in hot environments and during prolonged exercise, resulting in better performance. (Rosene et al., 2015)
In older adults
The benefits of this supplement are not limited to young people or athletes; in fact, older adults can experience numerous improvements, especially in memory-related variables.
- Memory preservation (Prokopidis et al., 2022)
- Neuroprotective role (Tarnopolsky, 2000)
- Reduction of oxidative stress, which reduces the effects of aging (Tarnopolsky, 2000).
- It improves muscle recovery and exercise performance by increasing muscle phosphocreatine concentrations. (Rawson & Clarkson, 2000)
- Reduction of neurodegenerative symptoms (Sherpa et al., 2025).
Doses and timing
Creatine is a supplement that works through accumulation, that means it should be taken every day, regardless of whether you train or not.
And there are two ways to take it that you are about to discover.
- Loading phase
It is usually recommended at the start of supplementation, that is, when you have never supplemented with creatine monohydrate before.
Its goal is to increase your muscle creatine levels as quickly as possible; for this purpose, a dose of 20 g is used, divided into 4 doses of 5 g, over a period of 5 to 7 days. (Candow et al., 2024).
There is also the option of using the patented creatine monohydrate Clonapure®, which, because it contains phosphocreatine, becomes available in the body more quickly, without the need for a loading phase.
- Maintenance phase
The maintenance phase serves to keep phosphocreatine stores as full as possible; there are two options:
- Consume between 3 and 5 g of creatine daily.
- Consume 0.1 g/kg of body weight, equivalent to 1 g for every 10 kg of body weight.
This allows us to maintain high availability, enhancing recovery and maximizing results.
When should you take it?
Regarding timing, although we know it works through accumulation, the evidence (Jurado-Castro et al., 2021; Ribeiro et al., 2021) suggests that consuming creatine monohydrate close to the workout, especially after exercise, it may enhance the benefits due to increased blood flow and better muscle absorption, although consistency in supplementation remains the priority.
Common myths about creatine.
You have probably heard phrases like “creatine will make you bald” or “it will make you gain weight.”
And science has not lagged behind on this matter; for this reason, an article was published (Antonio et al., 2021a) where all these myths, which have been so popular, were explained.
Creatine causes hair loss.
A common belief is that creatine supplementation leads to hair loss. This idea comes from a study that showed increased dihydrotestosterone (DHT) levels in college-aged male rugby players after creatine supplementation. However, this study has not been replicated, and the relationship between creatine monohydrate and hair loss remains unfounded.
Dehydration and muscle cramps.
Some people think that creatine causes dehydration and muscle cramps because of its osmotically active nature, which can alter the distribution of fluids in the body. However, clinical evidence does not support a direct relationship between creatine and these problems.
It is a harmful supplement for children and adolescents.
Recent reviews (Jagim et al., 2018) indicate that the Food and Drug Administration (FDA) generally recognizes that creatine is safe for older children and adolescents.
Causes kidney damage.
A prevalent myth is that creatine supplementation impairs kidney function. More than 20 years of research (De Souza E Silva et al., 2019) have shown that the recommended doses of creatine monohydrate have no adverse effects on kidney health.
Combination of supplements to maximize results.
To improve and support the results of creatine monohydrate, there are certain supplements that can help achieve this.
Since combining them leads to better results.
- Whey protein: Combining creatine monohydrate with protein may increase creatine retention in the body, facilitating its absorption by the muscles. (Steenge et al., 2000)
- Rice cream or cyclodextrin: In people who perform resistance training, adding creatine to a protein and carbohydrate supplement produces greater improvements in strength, lean mass, and muscle growth at the cellular level compared with protein and carbohydrates alone. (Cribb et al., 2007)
- Fat burners: During fat-loss or cutting phases, combining Lucifer with creatine monohydrate will help maintain muscle mass and performance under the most optimal conditions.
Conclusion
If you have made it this far, you will have realized that creatine is one of the supplements with the most scientific evidence behind it, studied and analyzed in all types of populations.
Standing out as one of the most effective, safe, and versatile supplements currently available. Its benefits go far beyond simply increasing strength or muscle mass. From improving athletic performance to supporting cognitive functions and protecting against age-related decline, its applications are broad and span all types of populations.
Remember that, if you are going to choose creatine monohydrate, you will have a great availability in the body; this positions it as a key supplement for optimizing both physical performance and overall health.