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Creatine Monohydrate

Performance · Evidence: Strong · Importance: Absolutely Essential

Supports high-intensity performance, strength output, training volume, and lean mass gain over time.

Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.

What the evidence says

One of the most evidence-supported supplements for lifters. Consistent research across multiple populations.

Typical dose & timing

Dose: 3–5 g daily

Timing: Any time daily; consistency matters more than timing.

Role in a stack

Foundational performance supplement.

Redundancy check: Check pre-workout formula for creatine content before stacking.

Cautions & safety

Avoid mega-dosing long term unless intentionally loading. Stay hydrated. Ask a professional if kidney disease is present.

Usually well tolerated. May increase scale weight slightly from intramuscular water.

Best for

strength training · hypertrophy · power · repeated high-intensity sets

Buying guide

Budget: Plain creatine monohydrate powder from a reputable brand. Unflavored, no frills — functionally identical to premium options.

Standard: Micronized creatine monohydrate for better mixability. Look for NSF or Informed Sport certified if you compete.

Premium: Micronized creatine from a brand with third-party testing. No need for "advanced" forms — monohydrate is the gold standard.

Source-verified products

Real products in this category, ordered by review count. Each price and rating comes from the product's own page, recorded 2026-07-29 — follow the link for current values. Links go to the product's source page and never affect this ranking.

References

Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.