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Creatine Monohydrate

Also known as: creatine, methylguanidine-acetic acid

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Effective Dosage

3-5 g daily

✓ What the Science Says

Researched

✗ What It Doesn't Do

Creatine does not directly lead to fat loss or improve endurance in aerobic activities. Claims that it can enhance cognitive function or act as a miracle supplement for overall health are not strongly supported by evidence.

Evidence-Based Benefits

Researched

Moderate Evidence

Source: auto-research

Absorption & Bioavailability

Good - Creatine monohydrate is well absorbed by the body, particularly when taken with carbohydrates.

Red Flags to Watch For

🚩 Beware of products claiming to be 'creatine-free' while still offering similar benefits.
🚩 Watch for proprietary blends that do not disclose the amount of creatine per serving.

Research Sources

PubMed
NIH DSLD

This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-03-03