Performance/Cognition/Mobility

Creatine

Naturally occurring compound that improves strength and lean mass, with possible cognitive benefits for adults with low dietary creatine intake.

Creatine

Naturally occurring compound that improves strength and lean mass, with possible cognitive benefits for adults with low dietary creatine intake.

100

score

evidence

Safe

risk

Proven Benefits

01Improves strength and power

02Increases lean mass with training

03Improves function in older adults

04May improve memory

05May reduce mental fatigue

06May reduce muscle soreness

07May support bone density

Chemical Forms

Recommended

Creatine monohydrate
Micronized creatine monohydrate

Avoid

Creatine ethyl ester (less stable, poorer muscle uptake)
Buffered/alkaline creatine (no proven advantage, usually pricier)

Expert Note

Creatine monohydrate is the form used in nearly all high-quality trials and has excellent absorption, efficacy, and long-term safety data. Micronized monohydrate mixes a bit better but is otherwise the same compound. Novel forms are usually more expensive without better outcomes.

Protocol

Amount

3-5 g

Frequency

Once daily; loading is optional

When

Any time of day — consistency matters more than timing; take with food if it causes stomach upset.

Condition-Based Dosing

Faster muscle saturation desired

20 g daily in 4 divided doses for 5-7 days, then 3-5 g daily— Loading works faster but is optional and more likely to cause temporary bloating or GI upset.

No loading phase

3-5 g daily for 3-4 weeks, then continue daily— Reaches similar muscle saturation more slowly with fewer early side effects.

Adults 60+ doing resistance training

3-5 g daily alongside training— Most mobility and function data in older adults uses creatine as an adjunct to resistance exercise.

Safety & Limits

Upper Safe Limit

No official UL; 3-5 g/day is the standard maintenance dose, and up to 30 g/day for 5 years has been studied in healthy adults (ISSN position stand).

Cycling

Safe for continuous use

Contraindications

Chronic kidney disease or reduced renal function — use only with clinician supervision; creatinine levels may be harder to interpret

Pregnancy or breastfeeding — routine use should be discussed with a clinician because long-term supplemental data are still limited

Nephrotoxic drugs such as cyclosporine or frequent high-dose NSAID use — clinician oversight is prudent

Synergies

Whey protein

Creatine improves training quality and cell hydration, while whey provides amino acids needed to translate that stimulus into lean mass gains.

Beta-alanine

Creatine supports rapid ATP regeneration, while beta-alanine buffers acidity during hard efforts, which can complement repeated high-intensity training.

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