Strength
Creatine Monohydrate
Creatine monohydrate is a daily saturation ingredient that reliably supports strength and power output.
How it counts: Shown for reference, not the grade
We list its clinical dose so you can check a label, but it doesn’t move the grade or a sub-score.
- Clinical dose
- 3,000–5,000 mg
- Safety ceiling
- —
- Evidence
- strong
- Category
- Strength
Evidence summary
Research confidence: high
Chronic daily dose, not per-serving: 3-5 g/day maintenance (larger athletes may need 5-10 g/day); optional faster-loading alternative of 0.3 g/kg/day for 5-7 days. The dose shown here is the daily-effective amount, not a per-serving amount, since creatine builds up in muscle with daily use.