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Evidence review

Creatine Monohydrate: What the Research Consistently Shows

Performance, training adaptations, safety questions, and where evidence is thinner.

Updated September 28, 20261 min readBy the SuppScout Editorial Team
The short answer

Across hundreds of studies summarized by the International Society of Sports Nutrition, creatine monohydrate consistently improves performance in repeated high-intensity efforts and enhances training adaptations when combined with resistance training. Safety research in healthy people at common doses is reassuring. Evidence for newer forms and for cognitive effects is more limited.

Key takeaways
  • Strongest evidence: high-intensity performance and training adaptations.
  • Common doses: 3–5 g/day.
  • Creatinine lab values can rise without indicating kidney harm.

What’s consistent

The ISSN position stand concludes creatine monohydrate is the most effective ergogenic nutritional supplement currently available for increasing high-intensity exercise capacity and lean body mass during training, based on a large body of research.

Safety questions

Reviews addressing common misconceptions report that creatine at recommended doses has not been shown to harm kidney function in healthy individuals. Because creatine can raise serum creatinine, clinicians should know when a patient takes it. People with existing kidney disease should seek medical advice.

Where evidence is thinner

  • Novel forms (HCl, buffered, ethyl ester) vs monohydrate
  • Cognitive outcomes
  • Gummy formats (questions are mostly about label accuracy)
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Sources & references

  1. Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14:18. doi:10.1186/s12970-017-0173-zPosition stand
  2. Antonio J, Candow DG, Forbes SC, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition 18:13. pubmed.ncbi.nlm.nih.govReview
  3. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 40(5). pubmed.ncbi.nlm.nih.govReview

SuppScout links to primary and authoritative sources wherever possible. See our editorial policy for how sources are selected and how corrections are handled.

This page is educational and is not medical advice. Talk to a healthcare professional before starting a supplement, especially if you have a medical condition, take medications, or are pregnant or breastfeeding.