ingestible · for muscle recovery & sports performance
Creatine Monohydrate
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 3-5 g of creatine monohydrate daily, mixed into water, juice, or a protein shake. Timing is flexible - post-workout or with meals both work. An optional loading phase (20 g/day in 4 doses for 5-7 days) saturates muscle stores faster but is not required. Consistent daily use matters most.
How it works
Creatine is stored in muscle as phosphocreatine and rapidly regenerates ATP during high-intensity bursts lasting under 10 seconds. Higher intramuscular creatine stores allow more total work volume during resistance training, leading to greater strength and hypertrophy adaptations over time. It also reduces post-exercise markers of muscle cell damage.
Where to buy
Optimum Nutrition Micronized Creatine Monohydrate, Thorne Creatine, NOW Sports Creatine Monohydrate, or Bulk Supplements Creatine Monohydrate. Look for 'Creapure' labeling for German-manufactured pharmaceutical-grade purity. Available at Amazon, GNC, and Costco.
Typical cost: $15-$30 for a 500 g tub (approximately 100 servings at 5 g/day)
Safety notes
Excellent safety profile in healthy individuals across decades of research. Contraindicated in people with pre-existing kidney disease - creatine raises serum creatinine, which can confuse lab results even in healthy users. Not recommended during pregnancy due to insufficient data. Ensure adequate hydration (creatine draws water into muscle cells). Some users experience mild GI upset with loading doses - splitting into smaller doses resolves this.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Wang 2024 - Nutrients (PMID 39519498)This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.