SupplementDuel

Creatine Monohydrate

Creatine

The most studied sports supplement on Earth. Boosts strength, power output and lean mass with a near-perfect safety record.

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Typical dose
3–5 g daily
Evidence
Strong (multiple RCTs / meta-analyses)
Onset time
Cumulative: saturated in 7–28 days (faster with loading)
Half-life
~3 hours (plasma); muscle stores last weeks
Forms
Powder, Capsule
Source
synthetic
Best taken with
carbohydrates or protein, with water
Best time of day
any
Bioavailability
5/5
Safety rating
5/5
Price per serving
$0.15
Vegan / GF / 3rd-party
✓ / ✓ / ✓
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Vetted brands, third-party testing, ships worldwide.

Common uses

  • • Muscle gain
  • • Strength gain
  • • Power output
  • • Cognitive support

Effect profile

Strength
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Muscle
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Energy
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Focus
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Mood
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Sleep
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Immunity
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Recovery
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Longevity
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Common side effects

  • • Mild water retention (1–2 lbs)
  • • GI upset if taken on empty stomach

Avoid if

  • • Severe kidney disease (consult MD)

Drug interactions

  • • Caffeine (mild dampening)
  • • Nephrotoxic drugs

Related creatine supplements

Creatine Monohydrate vs Creatine HCLCreatine Monohydrate vs Kre-Alkalyn (Buffered Creatine)

Medical disclaimer

SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements.