Part of
Creatine
Compare all forms
Typical dose
3-5 grams daily
About this supplement
Creatine Monohydrate is a naturally occurring compound that is synthesized in the body from amino acids, primarily in the liver, kidneys, and pancreas. It plays a crucial role in energy production, particularly in muscle cells, by replenishing adenosine triphosphate (ATP) levels during high-intensity exercise. Supplementation with creatine monohydrate has been shown to enhance athletic performance, increase muscle mass, and improve recovery.
How much to take
- Typical amount
- 3-5 grams daily
- Suggested range
- 3-10 grams daily
Potential benefits
Benefits linked to this supplement form:
Things to watch for
Possible side effects linked to this form:
Health goals
Needs and goals this form may help with:
Other forms of Creatine
Compare absorption and active amounts with sibling forms:
Buffered Creatine (Kre-Alkalyn)
Patented pH-buffered creatine form; claimed to be more stable and cause less blo...
Creatine
Creatine alpha-aminobutyrate
Creatine alpha-ketoglutarate
Creatine beta-hydroxybutyrate
Creatine Ethyl Ester
Less stable and less effective than creatine monohydrate; rapidly converts to cr...
Creatine gluconate
Creatine glutamine
Creatine HCL
Creatine Hydrochloride (Creatine HCl)
More soluble form of creatine; often used for improved absorption.
Creatine isoleucine
Creatine leucinate
Creatine leucine
Creatine Magnesium Chelate
Chelated form for enhanced absorption; combines creatine with magnesium.
Creatine Malate
Creatine Monohydrate
Creatine nitrate
Creatine Orotate
Creatine phosphate
Creatine Pyruvate
Creatine valine
Creatine-leucine
Technical details â–¼
Chemical ID (CAS)
6020-87-7
Formula
C4H9N3O2
Physical properties
Creatine monohydrate is a white, crystalline powder that is soluble in water. It has a slightly bitter taste and is odorless.
How it’s made
Creatine monohydrate is produced through a chemical synthesis process involving the reaction of sarcosine and cyanamide, or it can be extracted from animal sources such as meat and fish.