Performance

Creatine Monohydrate

Optional but useful for strength training, sprint performance, and lean-mass goals. Most creatine is synthetic and not animal-derived.

Form

Plain creatine monohydrate powder

Dose

3-5 g daily; loading is optional and not required for most people.

When to take

Any time daily; consistency matters more than timing. Taking with a meal can reduce stomach upset.

Last reviewed

2026-06-17

Toxicity and cautions

Well studied at standard doses for healthy adults, but people with kidney disease should consult a clinician first.

Quality checks

Look for single-ingredient powders and third-party sport certification if competing in tested sports.

Popular brands

Creapure suppliers
Optimum Nutrition
BulkSupplements
NOW Sports
Myprotein

General information only

GreenFit provides general nutrition information only. It is not medical advice. For medical conditions, pregnancy, children, elderly people, eating disorders, kidney disease, diabetes, or medication-related concerns, consult a qualified doctor or registered dietitian.