Creatine Monohydrate

Increase muscle phosphocreatine stores to support strength, power, and high-intensity exercise performance

Forms

Powder (most common), capsules, chewables; monohydrate is the most researched form

Advantages

One of the most studied and effective sports supplements; inexpensive; also studied for cognitive and healthy-ageing benefits

Disadvantages

Causes water retention/weight gain (intracellular, not fat); loading phase can cause temporary bloating

Side effects

Mild water retention, stomach upset if taken in large single doses, rare muscle cramping reports (not well substantiated)

Interactions

No major drug interactions; combining with very high-dose caffeine may blunt benefit for some users

At-risk groups

Athletes and resistance-training individuals, older adults (muscle preservation), generally not needed for sedentary individuals

Cautions

Ensure adequate hydration; caution in pre-existing kidney disease, though safe in healthy kidneys

Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.