BACKED BY THE RESEARCH.
Creatine monohydrate is one of the most studied supplements in sports nutrition. Here's what the peer-reviewed literature actually shows — with sources, so you can go read it yourself.
Strength & Power
A 2024 meta-analysis found creatine combined with resistance training significantly increased both upper-body and lower-body strength in adults under 50, with the largest gains in lower-body strength.
The International Society of Sports Nutrition's position stand concluded creatine monohydrate is the most effective supplement currently available for increasing high-intensity exercise capacity and supporting strength training adaptations.
Muscle Growth
The ISSN position stand reports consistent evidence of increased lean body mass when creatine is combined with resistance training over time.
A dose-response meta-analysis found creatine, alongside structured resistance training, meaningfully increased fat-free mass in young men — regardless of prior training experience.
Recovery
The ISSN position stand highlights evidence that creatine can reduce markers of muscle damage and inflammation following intense exercise, helping athletes recover faster between sessions — including a reduced rise in inflammatory markers like CRP after intermittent, high-intensity effort.
Cognitive Function
A systematic review and meta-analysis of 16 randomized controlled trials found creatine supplementation improved memory and processing speed in adults.
Safety
The ISSN position stand reviewed decades of research and concluded creatine is safe and well-tolerated in healthy individuals, including at doses of up to 30g/day for up to 5 years.
Research found no evidence that creatine at recommended doses (3-5g/day) impairs kidney function in healthy adults. A temporary rise in blood creatinine is a normal metabolic response, not a sign of kidney damage.