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Creatine Monohydrate

Amino Acidoral · inferred

One of the most studied supplements. Enhances ATP regeneration for strength, power, and cognitive function. Stored in muscle tissue.

Projected serum levels — 5 g (≈ 5k mg), once daily

Creatine Monohydrate
Creatine Monohydrate modeled serum levels, 5 g (≈ 5k mg) once daily over 15 days Population-based pharmacokinetic estimate. Steady state reached after approximately 1 days. 0 1.3k 2.5k 3.8k 5k Day 0 Day 4 Day 8 Day 11 Day 15 Time on a regular schedule ≈ steady state · day 1

Maintenance schedule: 5 g (≈ 5k mg) once daily (oral).

Modeled steady state after ~1 days: peak ≈ 2.6k mg, trough ≈ 0.15 mg body load. Population-based estimate over 15 days for a reference dose at a 70 kg reference body mass — the interactive app scales curves to your doses, timing, and body mass.

Key facts

Category
Amino Acid
Route modeled
Oral
Model confidence
inferred
Half-life
1.5 h
Common dose
5 g (≈ 5k mg)
Suggested maximum
15 g/day
Reference dose range
2.5–15 g (single dose)
Suggested cadence
once daily
Validated against
5k mg oral — Cmax 100 mg/L at 1.5 h

Research behind this entry

  1. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine Kreider RB et al. · Journal of the International Society of Sports Nutrition, 2017 DOI

    Comprehensive position stand reviewing over 500 studies concluded creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean body mass.

  2. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials Avgerinos KI et al. · Experimental Gerontology, 2018 DOI

    Systematic review found creatine supplementation improved short-term memory and reasoning, with greater effects in elderly and stressed individuals.

  3. Creatine supplementation with specific view to exercise/sports performance: an update Cooper R et al. · Journal of the International Society of Sports Nutrition, 2012 DOI

    Review confirming creatine monohydrate increases muscle creatine stores by 20-40%, enhancing strength, power output, and recovery from intense exercise.

  4. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Rae C, Digney AL, McEwan SR, Bates TC · Proceedings. Biological sciences, 2003 DOI

    This citation reports a human clinical study involving Creatine Monohydrate. It does not by itself establish a qualified dose, safety profile, efficacy claim, or pharmacokinetic route for this record.

4 published studies referenced in the app, each with a plain-language summary.