Creatine Monohydrate
Nitrogen compound stored in muscle and brain as phosphocreatine. The most-studied supplement in existence. Recent trials show meaningful cognitive benefits during sleep deprivation or high mental load.
What it is
Creatine is synthesized from arginine, glycine, and methionine in the liver and kidneys, and obtained from red meat and fish. About 95% is stored in skeletal muscle, but the brain uses roughly 20% of total body creatine turnover. Vegans and vegetarians have measurably lower brain creatine stores.
How it works
Phosphocreatine donates a phosphate group to ADP to regenerate ATP on millisecond timescales. In neurons, this buffers energy demand during high-firing states. Supplementation raises intracellular creatine pools in the brain by 5-10% after 4+ weeks, with larger effects in vegetarians and during sleep deprivation.
What the research says
Evidence strength is ranked against the total body of peer-reviewed research, not marketing claims.
Who it helps
Vegetarians and vegans (largest cognitive effect size). Adults over 60. Shift workers and anyone sleep-deprived. Lifters and athletes. Knowledge workers pulling heavy cognitive loads multiple days in a row.
Who should skip it
People with kidney disease (creatine raises serum creatinine, which complicates kidney-function monitoring but does not cause harm in healthy kidneys). Anyone who cannot tolerate the water retention (1-2 kg in the first 2 weeks).
Typical dose
3-5 g per day of plain creatine monohydrate. No loading phase is needed — saturation at 5 g/day takes about 28 days. For cognitive outcomes specifically, some acute sleep-deprivation trials used 0.35 g/kg (single large dose), but 5 g/day chronic is the standard.
How to take it
Monohydrate is the only form worth buying — HCl, ethyl ester, and buffered versions cost more and do not outperform it. Creapure is the gold-standard German-manufactured version. Mix in water or juice, take any time of day, with or without food. Consistency > timing.
Common misuses
People load with 20 g/day and get GI distress. Unnecessary — just take 5 g. People cycle it. No need. People skip it on rest days. Saturation requires daily dosing. People buy 'advanced' forms. Monohydrate wins every head-to-head.
Where to buy
Browse Creatine Monohydrate on Amazon
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