Creatine monohydrate is a specific form of the molecule creatine, which is essential for energy production within cells. Some of the creatine in your body is stored in cells as phosphocreatine, with the remainder as free creatine. The body degrades creatine, turning it into creatinine. The body must replace creatine loss via its production of creatine or through food or supplements. 

Adding a creatine monohydrate supplement to your routine is the most effective way to increase body and muscle stores of creatine to reap creatine’s health benefits.

1. It May Increase Muscle Strength and Power

Creatine supplementation increases skeletal muscle creatine levels. Research suggests that creatine monohydrate improves maximal power and strength by 5% to 15%. 

Creatine increases intramuscular concentrations of phosphocreatine, a molecule essential for energy production during anaerobic exercise. It also improves exercise efficiency (how well the body uses energy during exercise) and results during a resistance training session, which may result in greater strength gains. 

Creatine supplementation increases the following muscle strength and power parameters regardless of the individual’s training status:

• Muscle mass and strength 
• Ability for anaerobic exercise
• Ability during set with maximal effort muscle contractions
• Single and repetitive sprint performances
• Work capacity
• Training tolerance
• Recovery

2. It Increases Anabolic Hormones

Anabolic hormones help build complex molecules in the body. They support processes involved in metabolism and may enhance muscle mass and strength. Estrogen, insulin, growth hormone, and testosterone are anabolic hormones.

Creatine interacts with anabolic hormones. Research yields conflicting results as to whether creatine increases anabolic hormones. However, it may influence anabolic hormones like estrogen and testosterone, affecting energy metabolism and muscle size and strength changes. Importantly, creatine is not an anabolic steroid.

3. It May Cause Water Retention and Cell Volumization

Early creatine research showed that short-term creatine use (about 20 grams (g) daily for six days) caused the body to hold onto extra water. Creatine pulls water into muscle cells, which may explain the temporary water retention.  

However, even though creatine may initially cause some water retention, most studies show that it doesn’t lead to long-term weight gain or extra water retention.

4. It May Increase Cognitive Function and Mental Clarity

The brain uses a great deal of energy and requires a constant supply of it. Creatine provides energy for the brain and neurons. Creatine crosses the blood-brain barrier, and neurons can make it within the central nervous system. 

Brain creatine levels may decrease during stressful conditions. Supplementing with creatine may have a greater effect on brain function when administered during acute or chronic stress. 

Creatine supplementation boosts brain creatine content by 5% to 15%. The potential cognitive benefits of creatine may include the following:

• Limiting or reversing some of the structural changes that contribute to the breakdown of the nervous system (neurodegenerative disorders).
• Improving short-term memory, intelligence, and reasoning, particularly among older adults experiencing age-related cognitive decline. 
• Limiting mental fatigue.
• Reducing symptoms of depression, anxiety, and post-traumatic stress disorder when used as an adjunctive treatment.
• Minimizing concussion symptoms, such as post-traumatic headaches, dizziness, and fatigue.

Although research so far is promising, additional research is necessary to fully understand the role of creatine monohydrate on cognitive function and mental clarity.

5. It May Increase Energy and Endurance During High-Intensity Exercise

High-intensity or repetitive exercise performance has increased 10% to 20% after creatine loading. Creatine loading entails taking a higher supplement dosage (15 g to 20 g) for a shorter period (five to seven days), followed by a lower maintenance dosage (2 g to 5 g) for a more extended period. 

Repeated bouts of high-intensity exercise reduce phosphocreatine concentrations. Supplementing with creatine may provide more energy to mitigate cellular energy loss, enabling you to participate in higher-intensity exercise for longer. Additionally, consuming carbohydrates with creatine enhances its effects, increasing the ability to perform high-intensity exercise. 

Less evidence exists on creatine’s effect on endurance performance. During aerobic exercise, the body relies on other pathways for energy that do not require creatine. Still, creatine may be beneficial for aerobic activities depending on the type and duration of exercise. Creatine may also minimize muscle damage, soreness, and inflammation among ultra-runners. Further research is necessary to understand creatine’s role in endurance sports. 

6. It Is Relatively Safe

Creatine is a relatively safe supplement. You can take creatine monohydrate supplements daily. 

Research shows that supplementing with 0.14 to 0.36 grams per pound of body weight for up to five years is associated with minimal adverse effects and health risks. For someone who weighs 150 pounds, this roughly equates to around 20 g to 55 g of creatine daily—greater than the recommended maintenance dosage of 2 g to 5 g per day. 

Still, despite creatine’s overall safety, there are a few factors to consider before starting the supplement, including:

• Side effects: Potential side effects of creatine include dehydration, upset stomach, nausea, diarrhea, constipation, changes to appetite, and muscle cramps.  
• Interactions: It is unknown whether creatine interacts with any medications. Caffeine may minimize creatine’s beneficial effects on athletic performance. 
• Precautions: Limited evidence supports creatine use in children under 18, and the American Academy of Pediatrics discourages it. Its effects during pregnancy or breastfeeding are unknown; avoid its use during these periods. Though the kidneys filter creatine, it does not cause damage in healthy individuals or those with kidney issues. However, consult your healthcare provider before starting creatine if you have kidney issues.
• Considerations: Vegetarians may benefit from creatine supplements because they consume less dietary creatine. 
• Long-term effects: Additional research is necessary to determine the long-term adverse effects of creatine. However, creatine appears safe when taken regularly for five years, and its benefits do not seem to decrease over time. 

7. It Is Cost-Effective

Creatine monohydrate supplements are available as gummies, capsules, tablets, liquids, or powders. On average, creatine monohydrate costs 12 cents per gram. Creatine monohydrate is the most widely studied and cost-effective supplement form.  

Creatine monohydrate offers numerous potential benefits with minimal risk. If creatine monohydrate may support your health and athletic goals, its cost may be worthwhile. Still, always consult a healthcare provider before starting a new supplement to ensure it will be safe and effective for you.

8. Athletes Can Take Creatine

Yes, athletes can take creatine. Whether you’re a strength and power or endurance athlete, supplementing with creatine provides benefits. Creatine supplementation may enhance exercise recovery and heat tolerance and reduce muscle damage, cramping, and dehydration.

Athletes should purchase creatine supplements that are certified as “safe for sport.” Supplements certified for sport provide additional reassurance that the product has been tested and verified for quality, purity, and safety.

How Much Creatine Do I Need?

Take 3 g to 5 g of creatine monohydrate daily for muscle and cognitive benefits. Although a loading phase can help increase creatine levels, it is ultimately unnecessary. 

A loading phase quickly saturates creatine stores and may be helpful if you take creatine for immediate athletic performance benefits. Consider a loading phase of 5 g of creatine taken four times throughout the day (totaling 20 g) for five to seven days.  This is generally followed by a maintenance phase of 3 to 5 grams per day.

To support overall health throughout the lifespan, consider taking 3 g of creatine monohydrate daily, increasing intramuscular creatine stores within 28 days. Healthcare providers may suggest higher therapeutic dosages that exceed the daily recommendations when taking creatine monohydrate for specific health conditions.

What Happens When You Stop Taking Creatine

When you stop taking creatine supplements, your muscle creatine levels will slowly decrease. The body tightly regulates creatine, so creatine levels will never drop below baseline. It generally takes four to six weeks for creatine stores to return to baseline. 

You will likely maintain any strength, muscle, or athletic gains achieved with creatine supplementation. However, you may not see any continued improvements in athletic performance.

Summary

Creatine monohydrate is a popular supplement often taken as an ergogenic aid. However, its benefits go beyond enhancing muscle strength, power, and athletic performance.

Creatine monohydrate is relatively safe and does not lead to weight gain over time. If you want to try creatine monohydrate, consider taking 3 g to 5 g daily to potentially boost cognitive function and athletic performance.