Creatine is a naturally occurring amino acid that is vital in providing energy to the muscles. As a supplement, creatine monohydrate is basically creatine in its purest form.
What it's used for
Creatine is used throughout the body whenever a particular organ or tissue has an immediate need for a lot of energy. The one benefit that supplementation is really useful for, however, is the enhancement of muscle function.
For bodybuilders and athletes, creatine is primarily hastens muscle growth. Creatine monohydrate is converted into creatine phosphate by the body, which is needed in conjunction with adenosine diphosphate (ADP) to create the adenosine triphosphate (ATP), which then fuels working muscles. A pure creatine monohydrate supplement is the most effective way to provide the body with this fuel source.
Elevated levels of creatine monohydrate translate into the ability to do more reps and sets, which helps build muscle more rapidly.[1,2]
Recommended dosage
The standard daily dose of creatine usually suggested by supplement manufacturers is 5g. Creatine monohydrate does not need to be taken at any specific time. You'll probably hear arguments at the gym about whether it's optimal to take it pre- or post-workout, but the science doesn't show any significant difference in muscle gains based on time of consumption.
Taking larger doses of creatine is generally not beneficial as the body can only hold a finite amount of ATP — anything produced above that level will be excreted immediately.[3]
Forms
Creatine monohydrate molecule
Creatine monohydrate is nearly always sold in jars or tubs of powder. These will often come with a pre-sized 5g plastic scoop. It's also available in tablet form, though the dosages vary widely by manufacturer and you'll probably end up paying a premium over the same amount in powder.
Side effects
A 2004 study of creatine supplements found that there were no repeatable side effects with doses of 5g to 20g per day.[4] A 2011 review of previous studies found no effect on kidney function and reaffirmed that there were no side effects that could be tied directly to creatine.[5] Anecdotal reports of creatine side effects usually center around gastrointestinal distress (possibly from insoluble creatine remaining in the digestive system).
Safe for Keto Dieters!
If you're a keto dieter wondering if creatine will drop your blood ketone levels or boost blood sugar - don't worry - Mike's tested it and it passed with flying colors!
Disadvantages
Though creatine is one of the safest and most thoroughly studied supplements out there, not everyone responds well to it in terms of training. The exact biological mechanisms are unknown, but for some people, creatine supplementation seems to have little to no effect on muscle function.[6] The only way to find this out is to try some, which is perfectly safe.
Creatine supplementation may have a more pronounced effect if you're on a vegetarian or vegan diet, as meat eaters will likely already be getting it regularly through their meals.[7]
Food sources
Creatine is mostly found in animal muscle and organs. However, cooking degrades most of the creatine into an unusable, useless compound.
Creatine is mostly found in animals in the same places it's found in humans — muscles and organs. However, it's difficult to get your daily 5g from eating meat because cooking degrades most of the creatine into an unusable, useless compound.[8] You'd also have to eat a large amount of raw animal flesh to reach your 5g goal (1-pound of fish, or 2 to 3-pounds of beef). Keep in mind that a single serving of meat and fish, according to the USDA, is just 3oz. So by attempting to get the suggested dose of creatine from your diet, you will have to eat anywhere from 5 to 15 times the recommended serving, which could wreak havoc on your weight.[9]
Considerations
Though creatine, in its pure form, is a safe, natural substance, not all supplements are 100% pure. Poorly manufactured creatine may be contaminated with dycyandiamide and creatinine. These substances are not considered harmful at the recommended dose, but they displace the beneficial creatine monohydrate in each serving, which results in a less potent product.[10] Look for a supplement manufacturer with a good reputation and one that provides testing results from a reliable, independent laboratory, such as a research university.
Though creatine is generally regarded as safe, it's always wise to speak to a doctor before making major changes in your diet or training routines, particularly if you're taking a prescription medication.
Warnings
- Creatine supplementation in pregnant women has not been studied. If you are or plan to get pregnant, do not supplement with creatine as it may have an effect on the liver or kidney function of the fetus.
- Though there's no current evidence that creatine impairs kidney function, in theory it is possible. If you have a renal condition, you should avoid creatine supplementation as a precaution.
- Since creatine may contribute to the development of kidney stone, if you have diabetes, you may want to avoid this supplement.
Where to buy
Creatine monohydrate is available here at PricePlow and at 30% to 50% off of retail pricing. Let our price comparison engine do the shopping so you can focus on your workout.
References
- Vandenberghe, K, et. al; Journal of Applied Physiology; "Long-term creatine intake is beneficial to muscle performance during resistance training;" December 1997
- Izguierdo, M, et. al; Medicine and Science in Sports and Exercise; "Effects of creatine supplementation on muscle power, endurance, and sprint performance;" February 2002
- University of Maryland Medical Center; "Creatine;" 2014
- Bizzarini, E, et. al; Journal of Sports Medicine and Physical Fitness; "Is the use of oral creatine supplementation safe?;" December 2004
- Kim, HJ, et. al; Amino Acids; "Studies on the safety of creatine supplementation;" May 2011
- Syrotuik, DG, et. al; Journal of Strength and Conditioning Research; "Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders;" August 2004
- NYU Langone Medical Center; "Vegan Diet;" August 2013
- Maughan, R;The Encyclopaedia of Sports Medicine: An IOC Medical Commission Publication; September 2013
- International Center for Sports Nutrition; Your Nutrition Game Plan; 1999
- ConsumerLab; Consumerlab.com finds that not all creatine supplements meet label claims; 2000
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Jan 08, 2024 Product News
Nutricost Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Jan 08, 2024 
Product News
Nutricost Creatine Monohydrate (for Women) was created.
Category: Creatine Monohydrate -
Dec 30, 2023 
Product News
MTN OPS Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 27, 2023 
Product News
Swolverine Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Dec 15, 2023 
YouTube Video
@MuscleTech Creatine Chews Launched for a Sweet Citrus Burst -
Dec 14, 2023 
Blog Post
MuscleTech Creatine Chews Launched for a Sweet Citrus Burst
MuscleTech Creatine Chews have been launched in a delicious Citrus Burst flavor, bringing 1g Creapure creatine monohydrate in every chewable tablet -
Dec 12, 2023 
Product News
NutraBio Micronized Creatine Burst was created.
Category: Creatine Monohydrate -
Dec 12, 2023 
YouTube Video
Diet & Nutrition for FIGHTERS - Doug Kalman | Episode 120 -
Dec 11, 2023 
Blog Post
Doug Kalman: Diet and Nutrition for Fighters | Episode #120
Doug Kalman joins the PricePlow Podcast to talk about his experience co-founding the ISSN and how he helps professional fighters prepare their diets -
Dec 09, 2023 
Product News
Alpha Lion Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Nov 29, 2023 
YouTube Video
Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption -
Nov 29, 2023 
TikTok Video
Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption -
Nov 16, 2023 
Product News
Bare Performance Nutrition Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Oct 31, 2023 
Blog Post
Glaxon’s Fall Bash: Pumpkin Patch Super Greens and CANDY CORN Electro Creatine!
Glaxon has released a limited-edition Pumpkin Patch flavor of Super Greens -- take advantage and get some bonus Candy Corn Electro Creatine! -
Oct 12, 2023 
Product News
AN USA ABE Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Sep 25, 2023 
Blog Post
Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption
Kaged Creatine Monohydrate Elite features the go-to 5 grams of creatine monohydrate boosted with MAX Catalyst technology to improve absorption. -
Sep 01, 2023 Product News
Nutrex Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 31, 2023 
YouTube Video
GNC’S BIGGEST LAUNCH EVER! KAGED ELITE SERIES -
Aug 31, 2023 
Blog Post
Kaged ELITE Series: 11 Serious Supplements Live at GNC and Kaged
Kaged Elite Series is live at GNC, launched on 8/31/2023, featuring 11 new products and 27 total SKUs! Your journey to ELITE Begins here! -
Aug 31, 2023 
Product News
Kaged Creatine Monohydrate Elite was created.
Category: Creatine Monohydrate -
Aug 26, 2023 
Product News
Cutler Nutrition 100% Pure Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 26, 2023 
Product News
Kaged Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 25, 2023 Product News
Podium Nutrition Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 13, 2023 
Blog Post
MuscleSport x Natural Body Inc: Lemon Pound Cake Lean Whey and Creatine Hydration
MuscleSport is debuting their new Creatine + Hydration, along with a Natural Body Block Party limited flavor in Lemon Pound Cake for their Lean Whey. -
Aug 12, 2023 Product News
Musclesport Creatine + Hydration was created.
Categories: Creatine Monohydrate, Electrolytes -
Aug 07, 2023 
YouTube Video
Reload Glycogen with Animal Creatine Chews: 5g and CARBS! -
Aug 05, 2023 Product News
Force Factor Creatine Monohydrate was created.
Category: Creatine Monohydrate -
Aug 01, 2023 
Product News
Alani Nu Creatine was created.
Category: Creatine Monohydrate -
Jul 28, 2023 
YouTube Video
Peak ATP® + Creatine: A Powerful ATP-Boosting Stack -
Jul 28, 2023 
Blog Post
Muscle Glycogen Reload: Sugar, Dextrose, and Animal Creatine Chews
What better way to start post-workout glycoigen reload than 5 grams of creatine monohydrate and 4 grams of carbohydrates in Animal Creatine Chews? -
Jul 21, 2023 
Blog Post
Peak ATP + Creatine: A Powerful ATP-Boosting Stack
Peak ATP is a well-researched performance ingredient, but what better way to take things a step further than to pair it with science-backed creatine. -
Jul 18, 2023 
Blog Post
Glaxon x PEZ Collab: Six Products with Candy in Every Tub!
The Glaxon and PEZ Candy collaboration is here, with all three pre-workouts in PEZ Lemon and three more products in PEZ Grape flavor! -
Jul 15, 2023 
YouTube Video
1.25 GRAMS of CREATINE Per CAP! MuscleTech Platinum 100% Creatine -
Jul 15, 2023 
TikTok Video
1.25 GRAMS of CREATINE Per CAP! @MuscleTech Platinum 100% Creatine comes in the rare 000 Capsules! -
Jul 06, 2023 
Blog Post
MuscleTech Platinum 100% Creatine Arrives with Pill and Powder Options
MuscleTech has Platinum 100% Creatine in capsules and powders, both with Creapure creatine monohydrate -- for when Cell-Tech isn't enough! -
Apr 20, 2023 
YouTube Video
Animal Creatine Chews: New Green Apple Flavor! -
Apr 11, 2023 
Blog Post
Animal Creatine Chews Take on Green Apple Flavor!
Animal Creatine Chews are now in Green Apple Flavor - a delicious new way to get 5 grams of creatine monohydrate in without chalky powder or capsules! -
Apr 04, 2023 
YouTube Video
BRIAN SHAW'S CREATINE - UNDEFINED STRUCTURE -
Mar 10, 2023 
YouTube Video
New Pre-Kaged Elite Flavors: Orange Mango and Caribbean Sunrise -
Jan 31, 2023 
YouTube Video
Arms Race Nutrition Vigor V2: New Formula, New Patriotic Flavor -
Jan 13, 2023 
YouTube Video
CREATINE FOR 6 MONTHS | Animal Creatine monohydrate
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Creatine Monohydrate Price Alerts
The following price alerts are still active:
- Jun 18, 2025Musclesport Creatine + Hydration 30 Servings (only Peach Os) dropped by 15% to $34.00 at Musclesport.com
- Apr 29, 2025Musclesport Creatine + Hydration 30 Servings (only Patriot Popsicle) dropped by 15% to $34.00 at Musclesport.com
- Apr 25, 2025Musclesport Creatine + Hydration 30 Servings (only Miami Sunrise) dropped by 15% to $34.00 at Musclesport.com
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Creatine Monohydrate Reviews & Videos
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Jul 11, 2025The World's Most Trusted Creatine: Creapure by Alzchem - Stefan & Mirko | Episode 173
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Jul 01, 2025Animal Creatine HMB+ | Creatine + HMB = More Gains? (Research Says YES - Here's Why)
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Jun 05, 2025What Type of Creatine Do You Use? Nutristat Only Trusts Creapure®
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Jun 05, 2025What type of creatine do you use? @nutristat @creapureofficial #creatine #supplements #recovery
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May 21, 2025Crystal Clear Creatine?! TSI Group's OptiClear Technology in Gains In Bulk SHAPE
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May 20, 2025Why Nutristat ONLY Uses Creapure®
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May 20, 2025Why does @Nutristat ONLY use @Creapure Creatine ? #creatine #supplements
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May 18, 2025A Creatine Gummy That Actually Contains What's On The Label
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May 05, 2025Is HMB & Creatine Together the of Muscle Building? @AnimalPak #supplements #creatine #hmb
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Apr 28, 2025Musclesport Creatine + Hydration in their Miami Sunrise Flavor! #supplements #creatine #hydration
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Apr 28, 2025What flavor SCREAMS summer? ☀️ @MuscleSport®️ Creatine + Hydration in their Miami Sunrise flavor...
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Apr 16, 2025Fresh Supps Creatine/HMB: Build AND Protect Muscle in Candy-Inspired Flavors #creatine #hmb #muscle
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Mar 26, 2025Ghost Basics Line Launches with Four Essential Supplements
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Feb 28, 2025They've Been LYING About Creatine For YEARS!
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Feb 18, 2025ISSN FIGHTS GOVERNMENT CREATINE BAN! Scientists EXPOSE The Truth!
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Feb 12, 2025Titan Nutrition KRE-EX Unrivaled Brings Back Full-Spectrum Pre-Workout Era
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Feb 11, 2025The Basic Essentials from Basic Supplements (Glutamine, Creatine, and BCAAs)
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Feb 11, 2025• Recovery = Results! Don’t Sleep on Recovery • Do you use Creatine? BCAA’s? Glutamine? All of...
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Feb 05, 2025Europa Sports Makes Fresh Start Under New Ownership with Fresh Supps Partnership
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Dec 30, 2024Cellucor's COR-Performance Creatine Gets a Flavor Upgrade: Watermelon, Blue Raspberry, & Fruit Punch
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Dec 30, 2024@cellucor brings some incredible flavored creatine monohydrate to match the trend of creatine in...
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Dec 23, 2024Cellucor Launches Flavored COR-Performance Creatine
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Dec 09, 2024AN Performance Creatine + Peptide: Leveling Up Muscle Growth and Recovery
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Nov 18, 2024Boogieman Punch Creatine Chews: MuscleTech Adds a Tropical Twist
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Sep 26, 2024The Best Creatine for Travel: MuscleTech Creatine CHEWS
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Aug 16, 2024Animal Creatine XL Renamed to Animal Supercharged Creatine, Still Uses the PurpleForce
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Aug 09, 2024ABE Pump: All Black Everything’s Stim-Free Pre-Workout
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Aug 09, 2024Sour Apple SHOCK DROP! New Musclesport Creatine + Hydration
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Aug 09, 2024@musclesportusa just released a Blueberry Lemonade flavor of their Creatine + Hydration, but a...
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Aug 06, 2024MuscleSport's Creatine + Hydration Now in Blueberry Lemonade!
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Aug 06, 2024@musclesportusa's Creatine + Hydration is a hidden gem. With the new Blueberry Lemonade flavor,...
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Jul 12, 2024Musclesport Amino + Hydration: EAA Formula in Patriot Pop!
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Jun 24, 2024Creatine in MREs?! US House Committee Suggests DoD Consider It
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May 08, 2024Jose Antonio: ISSN 2024 is Coming | The Industry Battle for Creatine | PricePlow 137
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Apr 09, 2024Creatine Gummies FAIL Lab Tests... These Chewable Creatine Tablets Don't
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Feb 01, 2024BETTER TOGETHER: Creatine + HMB for Gains.. and Testosterone?!
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Jan 23, 2024Salted Caramel Lean Whey & Pineapple Cooler Creatine by Musclesport!
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Dec 15, 2023@MuscleTech Creatine Chews Launched for a Sweet Citrus Burst
-
Dec 12, 2023Diet & Nutrition for FIGHTERS - Doug Kalman | Episode 120
-
Nov 29, 2023Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption
-
Nov 29, 2023Kaged Creatine Elite: MAX Catalyst Monohydrate for Max Absorption
-
Aug 31, 2023GNC’S BIGGEST LAUNCH EVER! KAGED ELITE SERIES
-
Aug 07, 2023Reload Glycogen with Animal Creatine Chews: 5g and CARBS!
-
Jul 28, 2023Peak ATP® + Creatine: A Powerful ATP-Boosting Stack
-
Jul 15, 20231.25 GRAMS of CREATINE Per CAP! MuscleTech Platinum 100% Creatine
-
Jul 15, 20231.25 GRAMS of CREATINE Per CAP! @MuscleTech Platinum 100% Creatine comes in the rare 000 Capsules!
-
Apr 20, 2023Animal Creatine Chews: New Green Apple Flavor!
-
Apr 04, 2023BRIAN SHAW'S CREATINE - UNDEFINED STRUCTURE
-
Mar 10, 2023New Pre-Kaged Elite Flavors: Orange Mango and Caribbean Sunrise
-
Jan 31, 2023Arms Race Nutrition Vigor V2: New Formula, New Patriotic Flavor
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