Creatine monohydrate is one of the most researched and reliably effective supplements available, supporting strength, power and muscle mass when combined with resistance training. Interest has grown in its potential cognitive and healthy-ageing benefits beyond the gym.
The evidence for creatine improving strength and muscle performance alongside training is extensive and robust, making it one of the best-supported supplements in existence. Emerging evidence for cognitive benefits and for supporting muscle in older adults is promising but less established than the exercise performance data.
Very well tolerated with a strong long-term safety record in healthy people. Some people retain a little water initially. The old concern about kidney harm has not been borne out in healthy individuals, but those with existing kidney disease should be cautious.
If you have existing kidney disease, discuss creatine with a doctor before use. For healthy adults, creatine has one of the strongest safety records of any supplement, but any pre-existing kidney condition changes that calculation.
Inexpensive, sold as a monthly or multi-month supply. Monohydrate is both the most researched and the cheapest form, so premium forms rarely justify their cost.
Extensive exercise science literature on creatine and performance. Emerging research on creatine, cognition and healthy ageing. Educational information only.