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Starting a GLP-1, thoughtfully
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SemaglutideTirzepatidePsylliumCreatine monohydrateVitamin D
No. 032supplement
Creatine monohydrate
Creatine monohydrate is a supplement that is sold over the counter.
Also known as Creatine
Creatine helps muscles recycle energy during short, intense efforts. It is one of the best-studied supplements for strength training, and interest in its effects on the brain is growing.
In 3 example journals
Is Creatine monohydrate FDA-approved?
Sold without a prescription. Supplements are not reviewed by the FDA before sale, so third-party testing matters. Sold as a dietary supplement.
As of September 23, 2026.
Key takeaways
- Creatine is the most studied sports supplement. It helps muscles make quick energy for short, intense efforts.
- The International Society of Sports Nutrition found no compelling evidence it harms the kidneys in healthy people.
- It usually causes a little weight gain from water held in muscle.
- Early research suggests possible small memory benefits, which are less certain.
How does Creatine monohydrate work?
Your muscles store creatine as phosphocreatine. During a sprint or heavy lift, it quickly regenerates ATP, the molecule cells use for energy, so you can push a little harder for a little longer.
Supplementing tops up those muscle stores over time. Your brain also uses creatine, which is why researchers are studying it for memory and thinking.
What does the evidence say about Creatine monohydrate?
Strong human evidenceStrong evidence for strength and high-intensity performance; meta-analyses suggest possible small memory benefits, which are less certain.
What to expect
What trials and prescribing information measured over time. Everyone responds differently.
- About 3 to 4 weeks
The ISSN reports muscle creatine stores rise to their full level over about three to four weeks of regular use.
- After stopping
Muscle stores return to baseline about four to six weeks after stopping.
What do clinicians say about Creatine monohydrate?
Sports nutrition experts consider creatine effective and safe for healthy adults, with caution for kidney disease and teenagers.
The International Society of Sports Nutrition's 2017 position stand found no compelling evidence that creatine harms kidney function in healthy or clinical populations, and advises people with kidney disease to consult a physician.
ISSN position stand: safety and efficacy of creatine supplementation (2017)The ISSN's 2021 paper found no evidence that creatine causes hair loss, dehydration or cramping.
ISSN: Common questions and misconceptions about creatine supplementation (2021, PMC)NIH's Office of Dietary Supplements says creatine improves repeated short, intense efforts, does little for endurance, and usually causes water weight gain.
NIH ODS: Dietary supplements for exercise and athletic performance (consumer)A 2024 meta-analysis found possible small improvements in memory, with less certainty for other cognitive measures.
Creatine supplementation and cognitive function in adults: meta-analysis (2024)
Summaries of published guidelines, drug labels, regulators and reviews, each attributed to its source. DiscoverMedica does not employ clinicians.
Is Creatine monohydrate right for you, and who should avoid it?
Often considered for
- Healthy adults doing strength or high-intensity training
- Older adults combining it with resistance training, under guidance
- Vegetarians, who tend to have lower creatine stores
Not a fit, or needs extra care
- Kidney disease, without a physician's advice
- Teenagers, unless a clinician advises it; pediatric groups discourage performance supplements for adolescents
- Tell your clinician you take it, because it can raise creatinine on blood tests without kidney damage
Only a licensed clinician who knows your history can decide whether it is right for you.
What are the risks and side effects of Creatine monohydrate?
- Water retention and mild weight gain are common; stomach upset can happen.
- It can raise blood creatinine, a kidney lab value, without kidney damage; tell your clinician you take it.
- People with kidney disease should check with a clinician first.
- Choose third-party-tested products, especially if you compete in tested sport.
What should you ask a clinician about Creatine monohydrate?
- Is creatine safe with my kidney function?
- Should I pause it before blood tests?
These save with the compound when you add it to My Journal, so they’re on the printout for your visit.
How do people buy Creatine monohydrate?
No prescription is needed. Supplement brands and retailers sell it online and in stores.
Check with a clinician or pharmacist first if you take prescription medication or have a chronic condition.
Choose a product with independent testing, such as NSF Certified for Sport or USP Verified, because FDA does not check supplements before they are sold.
Where some people buy it
- MomentousSells creatine monohydrate that is NSF Certified for Sport, with subscription options.
- ThorneSells creatine direct; some of its range is NSF Certified for Sport.
- iHerbCarries creatine from many brands.
From each provider’s own site, checked September 23, 2026. Programs change, so confirm the details before you sign up.
Where can I get Creatine monohydrate?
14 providers list Creatine monohydrate on DiscoverMedica, lowest listed price first.
$13.50listed price†
Buy at Life Extension From $19.99listed price†
Buy at Momentous $32.79listed price†
Buy at Garden of Life † Prices as listed by the provider when we checked; they change.
Compare and learn
Creatine monohydrate: questions, answered
Is creatine bad for my kidneys?
Not in healthy people, according to the ISSN. If you have kidney disease, talk to a clinician first.
Will it make me gain weight?
Usually a little, from water stored in muscle. It is not fat gain.
Does it cause hair loss?
The ISSN found no evidence that it does.
Is it allowed in sport?
Yes. Choose a third-party-tested product such as NSF Certified for Sport to avoid contamination.
Can I get it through telehealth?
It does not need a prescription. You buy it from supplement brands and retailers.
Important safety information
Key risks
- Water retention and mild weight gain are common; stomach upset can happen.
- It can raise blood creatinine, a kidney lab value, without kidney damage; tell your clinician you take it.
- People with kidney disease should check with a clinician first.
- Choose third-party-tested products, especially if you compete in tested sport.
Talk to a clinician first, or avoid it, if
- Kidney disease, without a physician's advice
- Teenagers, unless a clinician advises it; pediatric groups discourage performance supplements for adolescents
- Tell your clinician you take it, because it can raise creatinine on blood tests without kidney damage
This is not a complete list of risks. Talk to a licensed clinician or pharmacist about your own situation. If you have a severe reaction, call 911. You can report side effects to the FDA through MedWatch at 1-800-FDA-1088.
Sources
- ISSN position stand: safety and efficacy of creatine supplementation (2017)
- NIH ODS: Dietary supplements for exercise and athletic performance
- Creatine supplementation and cognitive function in adults: meta-analysis (2024)
Also checked for this guide
- ISSN position stand on creatine (full text, PMC)
- ISSN: Common questions and misconceptions about creatine supplementation (2021, PMC)
- NIH ODS: Dietary supplements for exercise and athletic performance (consumer)
- Momentous: Home and testing
- Thorne: Home and testing
Guide reviewed September 23, 2026.
Educational information only, not medical advice. It does not replace a conversation with a licensed clinician.
Example journals
Journals with Creatine monohydrate.
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