Compound library / Supplements & vitamins / Supplements / Vitamins

Creatine Monohydrate

One of the most well-studied sports supplements; increases phosphocreatine stores in muscle for short-burst strength/power performance.

Compiled by the BioHack Track team · Last updated · Where these figures come from

CategorySupplements / Vitamins
Regulatory standingNo approved product cited
Typical routeOral
Half-lifeN/A — accumulates in muscle tissue over weeks rather than acting acutely
Common dose range3-5 g/day maintenance (optional 20g/day loading phase for 5-7 days)
Typical cycle lengthOngoing — no cycling required

BioHack Track models Creatine Monohydrate at a half-life of 3 hours, so every dose you log is decayed against that curve and the app shows estimated active levels — not just what you typed.

No approved product cited

No FDA-approved product for this compound is cited on this page, and no approved human dose is quoted. Treat the range below as research and community practice rather than a prescribed dose.

Reconstitution

Mix powder into water or a shake; no special reconstitution needed.

Storage

Store dry, away from moisture.

Cautions

Causes mild water retention in muscle tissue (expected, not concerning); ensure adequate hydration.

Track Creatine Monohydrate in BioHack Track. Half-life, dose range and route come pre-filled from this library — log a dose and the app counts your vial down, models what is in your system, and puts it on the same chart as your labs and body composition.

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Others in Supplements / Vitamins

Vitamin D3 (Cholecalciferol)Vitamin B12 (Methylcobalamin)Magnesium GlycinateOmega-3 (Fish Oil / EPA+DHA)ZincVitamin C (Ascorbic Acid)CoQ10 (Ubiquinol/Ubiquinone)NAC (N-Acetyl Cysteine)

What the evidence says

Evidence Check asks 10 questions about every compound. For Creatine Monohydrate it can answer 4 of them, from the papers we hold — graded by how strong the study design is, not by whether the findings are flattering. These are the same verdicts the app gives.

Strongest EvidenceMuscle growth

Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.

  • The Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-AnalysisMeta-Analysis · Sports Med · 2022 · PMID 35218552
  • Effects of a Blend of Trisodium Citrate, Creatine Monohydrate, Leucine, and Blueberry Extract on Training-Induced Changes in Leg Extension Strength, Endurance, and Muscle SizeRandomized Controlled Trial · J Diet Suppl · 2025 · PMID 40537085
  • Creatine monohydrate does not increase strength in patients with hereditary neuropathyRandomized Controlled Trial · Neurology · 2001 · PMID 11502941
Some Clinical EvidenceCognition

Clinical trials in humans have looked at this.

  • Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trialClinical Trial · Proc Biol Sci · 2003 · PMID 14561278
  • Creatine monohydrate does not increase strength in patients with hereditary neuropathyRandomized Controlled Trial · Neurology · 2001 · PMID 11502941
  • Effects of Creatine Monohydrate Supplementation on Muscle, Bone and Brain- Hope or Hype for Older Adults?Review · Curr Osteoporos Rep · 2024 · PMID 39509039
Some Clinical EvidenceWeight loss

Clinical trials in humans have looked at this.

  • The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body compositionClinical Trial · Acta Physiol Scand · 1995 · PMID 7778463
Insufficient EvidenceBone density

Only reviews or early work — not enough to say either way.

  • Effects of Creatine Monohydrate Supplementation on Muscle, Bone and Brain- Hope or Hype for Older Adults?Review · Curr Osteoporos Rep · 2024 · PMID 39509039

Research references only. Not medical advice, and not a recommendation to take anything.

Look up the research

These open a search of each database for Creatine Monohydrate — they are not citations, and nothing here is evidence for any particular dose. The same links are in the app.

PubMed Peer-reviewed literatureClinicalTrials.gov Registered human trialsEurope PMC Full text and preprints

Work it out

Reconstitution calculator What a vial costs Unit converter All 208 compounds

Selected published studies

10 papers naming Creatine Monohydrate in the title, drawn from PubMed and limited to reviews, meta-analyses and trials. Each was checked against PubMed’s own record for its title, journal and year. This is a starting point, not an evidence review — nothing here is offered as support for the dose range above, and the list is not exhaustive. See the editorial policy.

Where these figures come from

The half-life, route and dose range on this page are compiled from published pharmacokinetic literature, manufacturer and product monographs where one exists, and the ranges commonly reported in clinical and research use. They are kept as a range rather than a single figure because that is what the sources actually support — a half-life varies with route, formulation and the person.

These are not citations, and this page is not a review of the evidence. Where a number matters to you, follow the database links above and read the source. We say so plainly rather than dressing a compiled reference up as one.

Nothing on this page has been reviewed by a named clinician. It is a reference for people already tracking a protocol, not a recommendation to start one.

Published by Creative Images LLC · Last updated · Corrections: support

General reference compiled for use inside the app, not medical advice and not a recommendation to take anything. Dose ranges are what is commonly discussed, not a prescription. Talk to a qualified healthcare professional.