HormeCreatine monohydrate
The most studied and effective ergogenic supplement there is.
What it is for
Strength, power and hypertrophy; possible cognitive and recovery support.
How it works
It increases muscle phosphocreatine stores, regenerating ATP faster in short, intense efforts. It enables more quality reps and a slight intracellular water retention that favors anabolic signaling.
Dosing
3–5 g/day consistently. An optional loading phase (20 g/day split over 5–7 days) saturates you sooner.
When to take it
Any time; daily consistency matters more than the hour. Monohydrate is the most studied, cheapest and most effective form.
Safety
A 2026 synthesis of trials found higher creatinine without a significant difference in estimated filtration. It does not establish safety for every dose or kidney disease; trials beyond one year are lacking. Disclose use when interpreting tests.
Side effects
A slight weight increase from water (1–2 kg). Digestive discomfort if you take high doses at once (avoid this by splitting them).
Interactions
No relevant interactions with caffeine in practice (the supposed conflict is minor and disputed).
Contraindications
Caution with pre-existing kidney disease: consult your doctor.
Who it has been studied in
Benefits in young people, older adults (mass and function), vegetarians (a greater response) and possible cognitive support during sleep deprivation.
Frequently asked
Do I need a loading phase?
No. It only brings saturation forward by a few days; 3–5 g/day reach the same point in ~3–4 weeks.
Do I need to cycle it?
No need. It is safe taken continuously.
Does it break a fast?
It provides no meaningful calories and does not significantly raise insulin.
What this rests on
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Kreider RB, Kalman DS, Antonio J, et al. · 2017 · Journal of the International Society of Sports Nutrition
Effect: Described as the most effective legal ergogenic supplement available for strength training, with consistent improvements over placebo in most of the studies synthesized.
Limitations: It is a consensus statement drawing on hundreds of studies, not a single meta-analysis with a pooled effect size; individual response varies ('responders' versus 'non-responders').
- Evidence tier
- A
- Quality
- High (many RCTs and meta-analyses)
- Studies
- >500 human studies
- Consensus
- ISSN position in favor; strong consensus
- Controversy
- 'New' forms (HCl, kre-alkalyn) do not beat monohydrate
- Reviewed
- 2024
Strength of evidence out of 5.