Creatine monohydrate is the most studied sports supplement in history, with over 500 peer-reviewed trials spanning 30 years and consistently demonstrating safety at doses of 3–5 g per day. Its mechanism is the regeneration of ATP in tissues with high energy demands — primarily skeletal muscle, but also the brain, which consumes 20% of the body's total energy. A 2022 meta-analysis in Nutrition Reviews found that creatine supplementation improved measures of memory and intelligence in adults across multiple RCTs.
Protocol
- 3–5 g creatine monohydrate daily — no loading phase required
- Timing does not significantly affect outcomes; with food is fine
- No cycling required — continuous use maintains saturation
- Generic creatine monohydrate is chemically identical to branded products
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