Quick answer: Creatine monohydrate is a naturally occurring compound that your body uses to regenerate ATP — the primary energy currency of your cells. It is, by a wide margin, the most researched sports supplement in history, with over 500 peer-reviewed studies confirming its safety and effectiveness for increasing strength, power, and lean muscle mass. It's not a steroid, it's not dangerous, and monohydrate is the only form you need.
What Is Creatine Monohydrate?
Creatine is a molecule produced naturally in your body from three amino acids: arginine, glycine, and methionine. About 95% of your body's creatine is stored in skeletal muscle as phosphocreatine (PCr). The remaining 5% is found in the brain, kidneys, and liver.
Here's what it does:
- During intense exercise, your muscles use ATP (adenosine triphosphate) for energy
- ATP loses a phosphate group, becoming ADP (adenosine diphosphate), which is depleted energy
- Phosphocreatine donates its phosphate group to ADP, rapidly regenerating it back to ATP
- More stored creatine = more phosphocreatine = faster ATP regeneration = more energy for the next rep, sprint, or effort
This process — the phosphocreatine system — is your body's fastest energy pathway. It dominates during the first 5-10 seconds of maximal effort (think a heavy set of squats, a 40-yard sprint, or a max-effort clean and jerk). By increasing your phosphocreatine stores through supplementation, you extend this window and recover between efforts faster.
"Monohydrate" simply refers to the creatine molecule bound to a single water molecule. It's the original, most studied, and most bioavailable form of supplemental creatine.
Benefits of Creatine Monohydrate
Increased Strength and Power Output
This is creatine's headline benefit and the most replicated finding in sports nutrition research. A 2003 meta-analysis in the Journal of Strength and Conditioning Research found that creatine supplementation increased strength performance by an average of 8% and power output by 14% compared to placebo.
Greater Lean Muscle Mass
Creatine supports muscle growth through multiple pathways: increased training capacity (more volume per session), enhanced cell hydration (which signals anabolic processes), and potentially increased expression of growth-related genes including IGF-1.
Faster Recovery Between Sets
By accelerating ATP regeneration, creatine allows you to recover more quickly between high-intensity efforts. This means more quality reps and sets in a training session.
Improved High-Intensity Performance
Any activity that relies on the phosphocreatine energy system benefits: sprinting, weightlifting, HIIT, team sports with repeated explosive efforts (basketball, soccer, hockey), and combat sports.
Cognitive Benefits
Emerging research suggests creatine supports brain function, particularly under conditions of stress, sleep deprivation, or high cognitive demand. The brain is metabolically active and uses ATP — the same mechanism applies. A 2018 systematic review in Experimental Gerontology found evidence for cognitive benefits, particularly in aging populations.
Safety and Longevity of Research
No other sports supplement comes close to creatine's evidence base. The International Society of Sports Nutrition (ISSN) has published multiple position stands confirming creatine monohydrate is safe, effective, and "the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training."
Myth-Busting: What Creatine Doesn't Do
Creatine has more myths attached to it than almost any supplement. Let's address the major ones with evidence.
Myth: "Creatine causes hair loss"
The reality: This myth comes from a single 2009 study on rugby players that found an increase in DHT (dihydrotestosterone) levels with creatine supplementation. DHT is associated with male pattern baldness in genetically susceptible individuals. However:
- The study has never been replicated in over 15 years
- Multiple subsequent studies measuring hormonal responses to creatine found no significant changes in testosterone or DHT
- A 2021 meta-analysis in the Journal of the International Society of Sports Nutrition specifically examined this claim and concluded there is insufficient evidence to support a link between creatine and hair loss
- The original study had methodological limitations and a small sample size
If you're genetically predisposed to male pattern baldness, it will happen regardless of creatine. Creatine isn't accelerating it.
Myth: "Creatine damages your kidneys"
The reality: Creatine is broken down into creatinine, which is filtered by the kidneys and used as a blood marker for kidney function. Supplementing creatine raises creatinine levels, which can make a standard blood test look like your kidney function is impaired — but your kidneys are fine.
- Dozens of studies lasting from weeks to years have found no adverse kidney effects in healthy individuals at recommended doses
- The ISSN position stand explicitly states creatine does not damage healthy kidneys
- Individuals with pre-existing kidney disease should consult their doctor, but that applies to any supplement
Myth: "Creatine just makes you bloated with water weight"
The reality: This one is partly true in the short term, but misleading as a conclusion.
- Initial water retention: Creatine draws water into muscle cells (intracellular hydration). In the first 1-2 weeks, this may cause 2-5 lbs of water-based weight gain. This water is inside your muscle cells, not subcutaneous bloating.
- Long-term: The real gains from creatine come from increased training capacity leading to genuine muscle tissue growth. Studies consistently show that lean mass gains from creatine supplementation persist even after a washout period, meaning the muscle you build is real.
- Cell hydration is beneficial: Increased intracellular water signals anabolic processes and supports performance. It's a feature, not a bug.
Myth: "You need to cycle creatine"
The reality: There is no evidence that cycling creatine on and off provides any benefit. Your body doesn't build a "tolerance" to creatine. Consistent daily supplementation maintains elevated phosphocreatine stores. Stopping causes levels to gradually return to baseline over 4-6 weeks, reducing your performance capacity for no reason.
Myth: "Creatine is a steroid"
The reality: Creatine is a naturally occurring compound found in meat and fish and synthesized by your own body. It has zero hormonal activity. It is not banned by any sports organization. It is not even remotely related to anabolic steroids in structure or mechanism.
Clinically Effective Dosage
| Protocol | Dosage | Notes |
|---|---|---|
| Daily maintenance | 3-5g/day | Most common and well-supported protocol |
| Loading phase (optional) | 20g/day for 5-7 days | Saturates stores faster, then drop to 3-5g/day |
| Body weight adjusted | ~0.03-0.05g/kg/day | For larger athletes who may benefit from the higher end |
| Timing | Any time of day | Consistency matters more than timing |
Do You Need to Load?
No. A loading phase (20g/day split into 4 doses for 5-7 days) saturates muscle creatine stores in about a week. Without loading, the standard 3-5g/day will reach the same saturation point in approximately 3-4 weeks. The end result is identical — loading just gets you there faster.
Most people find it simplest to take 3-5g daily and let the levels build naturally. No need to overthink it.
Creatine Monohydrate vs. Other Forms
The supplement industry loves selling "new and improved" versions of creatine at premium prices. Here's the honest comparison:
| Form | What It Is | The Claim | The Evidence |
|---|---|---|---|
| Creatine Monohydrate | Creatine + one water molecule | The original form | 500+ studies. Works. Period. |
| Creatine HCl | Creatine + hydrochloric acid | "Better absorption, no bloating" | No peer-reviewed evidence it's superior. May dissolve better in water, but absorption ≠ superiority. Typically underdosed. |
| Creatine Ethyl Ester | Creatine + ester group | "Better bioavailability" | Actually shown to be less effective than monohydrate. Degrades to creatinine (waste product) faster. |
| Buffered Creatine (Kre-Alkalyn) | pH-buffered creatine | "Doesn't convert to creatinine in stomach acid" | Head-to-head study against monohydrate found no advantage. Same results, higher price. |
| Creatine Magnesium Chelate | Creatine bonded to magnesium | "Enhanced absorption" | Limited evidence. Not proven superior. |
| Liquid Creatine | Pre-dissolved creatine | "Convenience" | Creatine degrades in solution over time. Worse stability than powder. |
The bottom line: Every time a new form of creatine has been tested head-to-head against monohydrate, monohydrate matches or wins. The research is overwhelmingly clear: creatine monohydrate is the most effective, most studied, and most cost-effective form available. Everything else is marketing.
Why the Source Matters: Creatine Purity
Not all creatine monohydrate is created equal. The raw material quality varies significantly between manufacturers, and since you're taking 3-5g every single day, purity over the long term matters.
What to look for in a quality creatine source:
- Purity testing — high-quality creatine monohydrate should be 99%+ pure, with minimal levels of impurities like creatinine, dicyandiamide, and dihydrotriazine
- Manufacturing standards — creatine produced under GMP (Good Manufacturing Practice) conditions with documented quality controls
- Certificate of analysis — a reputable supplier provides batch-specific testing data showing purity and absence of contaminants
- Third-party verification — independent lab testing confirming what's on the label matches what's in the product
What to avoid:
- Unbranded creatine from unknown origins with no purity documentation
- Products that don't disclose the creatine dose (hidden inside proprietary blends)
- "Novel" forms of creatine sold at a premium with no head-to-head evidence against monohydrate
The supplement industry has a transparency problem — and creatine is no exception. Whether you're buying standalone creatine or a pre-workout that contains it, ask for the purity data. If a brand can't provide it, that tells you something.
Side Effects & Safety
Creatine monohydrate has been studied for decades and has one of the best safety profiles of any supplement in existence.
Possible side effects (generally mild and uncommon): - Initial water retention — 2-5 lbs in the first 1-2 weeks, intracellular (inside muscle cells), usually stabilizes - Mild GI discomfort — typically only at very high single doses (10g+). Easily avoided by splitting doses or taking with food - Weight gain — from water retention initially, from actual muscle gain long-term. This is a feature for most users
Not caused by creatine (at recommended doses in healthy individuals): - Kidney damage - Liver damage - Hair loss - Dehydration - Muscle cramping (studies actually suggest creatine reduces cramping incidence)
If you have pre-existing kidney disease, consult your physician before supplementing — this applies to any supplement affecting renal biomarkers.
How Do Vitamins Uses Creatine Monohydrate
Product: PurePump® Pre-Workout
Product: PurePump® Pre-Workout
In PurePump (1,000mg creatine monohydrate per 2-scoop / 7.6g serving, 30 servings per container): Creatine monohydrate works alongside 14 other active ingredients including CarnoSyn® Beta-Alanine for complementary performance support — creatine regenerates ATP for energy while beta-alanine buffers acid to delay fatigue. Two different mechanisms, one goal — more work capacity.
Honest context on dosing: PurePump's 1g of creatine is below the standard 3-5g/day maintenance dose studied in clinical research. We're upfront about that. At 1g per serving, PurePump provides a contributing dose, not a full clinical dose of creatine. This is the tradeoff of fitting 15 active ingredients into a 7.6g serving that is 100% active compounds — zero filler, zero flavoring, zero sweeteners.
The practical solution: For a full 3-5g daily creatine dose, supplement with standalone creatine monohydrate alongside PurePump. Taking 2-4g of standalone creatine post-workout combined with PurePump's 1g pre-workout puts you squarely within the clinically studied 3-5g/day maintenance range. PurePump gives you the foundation with 14 other performance ingredients; standalone creatine fills the gap to the full clinical dose.
Every batch of PurePump is tested by the Banned Substance Control Group (BSCG), ensuring the creatine you're taking is pure, correctly dosed, and free of banned substances.
FAQ
How long does creatine take to work?
If you use a loading protocol (20g/day for 5-7 days), muscle stores saturate in about a week. Without loading, a daily dose of 3-5g reaches the same saturation in 3-4 weeks. You'll likely notice improved rep capacity and recovery within the first few weeks.
Does creatine cause hair loss?
No credible evidence supports this. The claim comes from a single unreplicated 2009 study. A 2021 meta-analysis examining all available research concluded there is insufficient evidence to link creatine supplementation to hair loss or changes in DHT levels.
Is creatine safe for your kidneys?
Yes, in healthy individuals at recommended doses. Creatine raises creatinine levels (a kidney function marker), which can cause a false positive on basic blood work. But actual kidney function is unaffected. Dozens of studies confirm this. If you have pre-existing kidney disease, consult your doctor.
Should I take creatine on rest days?
Yes. Creatine works by maintaining elevated phosphocreatine stores in muscle tissue. Daily supplementation — training days and rest days — keeps those levels topped off. Skipping days allows stores to gradually decline.
Is creatine HCl better than monohydrate?
No. Creatine HCl dissolves more easily in water, but there is no peer-reviewed evidence that it's more effective than monohydrate. It's typically sold in smaller doses at higher prices. Every major sports nutrition research body recommends monohydrate as the form of choice.
Can vegans and vegetarians take creatine?
Absolutely — and they may benefit even more. Since creatine is naturally found in meat and fish, vegans and vegetarians typically have lower baseline muscle creatine stores. Supplementation brings their levels up to (and beyond) those of meat-eaters. Creatine monohydrate is synthetically produced and entirely vegan.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
