Also known as: creatine, creatine mono
Latest evidence update: 2026-08-01
Strongest in Replication (79). Held back by Recency (33).
Solid mix of RCTs with some methodological gaps.
Confirmed across many independent studies with significant findings.
Tens of thousands of participants pooled across studies.
Mostly aligned, with some divergence.
Mostly pre-2020 research; updates may be needed.
Recommended: 3-5g daily
Creatine Monohydrate is a form of Creatine. The studies above are specifically about Creatine Monohydrate; broader creatine research differs in dose and bioavailability and lives on the parent page.
See all Creatineresearch →ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.
Increases muscle strength and power performance in resistance-trained athletes
Reduces fatigue and accelerates recovery from resistance exercise
Enhances muscle mass and body composition when combined with resistance training
May reduce depressive symptoms and improve depression remission rates in people with clinical depression
May improve subjective sleep quality and promote earlier bedtime