My Supplement Boost · Strength & Body
Creatine Monohydrate
The honest version: the real doses, the evidence graded for what it’s worth, and who should skip this one.
Creatine Monohydrate · one ingredient · 5 g per scoop
The most-studied supplement there is — and nothing’s ever beaten plain monohydrate.
One ingredient, five grams a scoop — the exact dose used in the research, not a fraction of it printed in a bigger font. Decades of human trials sit behind it, which is rare enough that we can point you at the evidence instead of asking you to take our word. It won’t change your life; it helps you do a bit more work, and the work is what changes things. Below: the dose, what the research supports, and who should skip it.
No mystery blends
What's actually in it.
One ingredient. That's the whole formula. No flavoring in this tub, no sweetener, no anti-caking agent, no proprietary blend. The panel lists creatine monohydrate, and then it stops.
Five grams per scoop is the dose used in the research — not a fraction of it printed in a bigger font.
Gluten free · Lactose free · Corn free · Non-GMO · Vegan
Manufactured in the USA in an FDA-registered facility.
** Daily Value (DV) not established.
The evidence
What the research actually shows.
We grade our own products. Where the evidence is strong we say so plainly. Where it's early, we say that too — including when it costs us the sale.
Strength and high-intensity performance
The International Society of Sports Nutrition's position stand describes creatine monohydrate as the most effective nutritional supplement available for increasing high-intensity exercise capacity and lean body mass during training. Performance on repeated hard efforts typically improves by roughly 10–20% once muscle stores are full.
Safety in healthy adults
Studied at doses up to 30 g per day for five years without clinically meaningful changes to kidney or liver markers in healthy people. After roughly three decades of research, no kidney damage has been documented in healthy users taking recommended amounts.
Brain and mood
Researchers have described creatine as neuroprotective, with early findings around cognition and depressive symptoms — particularly in people who start with lower brain creatine. A real and active line of research. Not settled, and we're not going to tell you this powder will make you sharper.
Bone density in older adults
In postmenopausal women, creatine combined with resistance training slowed the rate of bone mineral loss at the hip. Encouraging, and worth knowing if you're training in your fifties or beyond. One line of evidence, not a guarantee.
For a dietary supplement, that's about as strong as evidence gets. Most of what we sell can't say the same — and we'll tell you which ones.
Our standard
How to take it
Two ways. Same destination.
The fast way
5 g four times a day for 5–7 days, then 3–5 g daily. Muscle stores fill in under a week.
The simple way
3–5 g every day from the start. Same saturation in about four weeks. Loading is not required.
Take it whenever you'll actually remember — consistency beats timing. Mix one scoop into 8 oz of water or juice. It won't dissolve completely in cold liquid, and that's normal, not a defect.
How long this tub really lasts. Our label prints the manufacturer's loading protocol. Follow it and the first five days use 20 of your 50 servings, so the tub lasts about 35 days. Skip loading and take one scoop daily, and it lasts 50. We'd rather you knew that before you ordered than after.
Before you buy
Who should skip this one.
Anyone with existing kidney disease. Anyone pregnant or nursing. Anyone under 18. Anyone taking prescription medication should ask their doctor first.
One more worth knowing: creatine raises blood creatinine, a marker doctors use to estimate kidney function. Mention that you take it before a blood panel, or the result can be misread.
Straight answers
Creatine questions, answered.
Will it make me lose my hair?
A single 2009 study found a rise in DHT, and the internet has repeated it ever since. No human study has ever documented actual hair loss from creatine, and reviewers concluded the evidence does not show creatine increases testosterone, DHT, or baldness. The story is running well ahead of its evidence.
Will I get bloated?
You may hold slightly more water inside the muscle during the first days, especially if you load. Over longer use, the research doesn't show meaningful water retention.
Isn't there a better form than monohydrate?
No — and we'd sell you one if there were. Hydrochloride, buffered, ethyl ester: each has been compared against monohydrate, and none has outperformed it. Most deliver less creatine per gram and cost more per dose.
Does it work if I don't lift?
The research is built on people who train. Creatine helps you do more work; if there's no work being done, there's less for it to help with. We'd rather say that than sell you a tub on a maybe.
Do vegetarians respond differently?
Often, yes. Creatine comes mainly from meat and fish, so vegetarians and vegans typically start with lower muscle stores — and frequently notice more from supplementing than omnivores do.
What if I stop taking it?
Muscle stores return to baseline over several weeks. Nothing withdraws, nothing rebounds. You simply go back to where you started.
Our standard
Why we stock it.
Every dose printed on the front. One ingredient on the panel. Made in the USA in a facility that gets audited.
It's the rare product where we can point you at decades of human research instead of asking you to take our word for it. We're not going to tell you this changes your life. It helps you do a bit more work. The work is what changes things.
Sources. Kreider RB et al., ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine, J Int Soc Sports Nutr 2017. · Antonio J et al., Common questions and misconceptions about creatine supplementation, J Int Soc Sports Nutr 2021.