What is the most studied supplement on the market? Exploring creatine

October 8, 2025 •

5 min read

With more than a thousand peer-reviewed studies examining its effects, creatine monohydrate is widely recognized as what is the most studied supplement on the market. This naturally occurring compound is not just for bodybuilders; decades of extensive research have confirmed its effectiveness and safety for improving athletic performance, increasing muscle mass, and supporting cognitive function.

Quick Summary

Creatine monohydrate is the most researched dietary supplement, with thousands of studies confirming its safety and effectiveness. It boosts athletic performance, aids muscle growth, and offers cognitive benefits by increasing the body's energy production for high-intensity exercise and brain function. The supplement is well-tolerated and affordable, making it a popular choice for athletes and fitness enthusiasts.

Key Points

Extensive Research: Creatine monohydrate is backed by over 1,000 studies, making it the most researched dietary supplement available.
Performance Enhancer: Supplementing with creatine improves high-intensity exercise capacity, increasing strength, power, and sprint performance.
Muscle Growth Aid: When combined with resistance training, creatine significantly promotes gains in lean muscle mass by increasing training volume and cell hydration.
Cognitive Booster: Creatine increases brain energy stores and has shown benefits for memory and cognitive function, especially in older adults or under stressful conditions.
Proven Safety: Decades of research confirm that creatine is safe and well-tolerated in healthy individuals when taken as recommended.
Monohydrate is the Standard: Creatine monohydrate is the most scientifically validated, cost-effective, and effective form of creatine.
Minimal Side Effects: Potential side effects like weight gain (due to water retention) and minor digestive issues are uncommon, manageable, and do not indicate harm.

Creatine is a compound found naturally in muscle cells, and it plays a vital role in the production of energy during high-intensity, short-duration exercise, such as weightlifting or sprinting. About 95% of the body's creatine is stored in skeletal muscles, and supplementing with it increases these stores, enhancing the body's ability to produce energy quickly. The vast majority of the research proving these benefits has been conducted using creatine monohydrate, establishing it as the gold standard in the supplement industry.

The Extensive Research Behind Creatine

The scientific community has published a wealth of research on creatine, covering its effects on performance, health, and disease. Numerous meta-analyses and systematic reviews have confirmed its benefits across various populations and conditions.

Creatine for athletic performance

Creatine's primary ergogenic effect is its ability to increase maximum power and strength, work output, and sprint performance during high-intensity intermittent exercise. It does this by increasing the intracellular pool of phosphocreatine, which helps rapidly regenerate adenosine triphosphate (ATP), the body's primary energy currency. This allows athletes to perform more work and recover faster between sets or sprints. Studies have shown that creatine can lead to strength gains that are 5–15% greater on average than those achieved with resistance training alone.

Creatine and muscle mass

One of the most well-known benefits of creatine is its positive effect on muscle growth. When combined with resistance training, creatine supplementation promotes gains in lean body mass. This is due in part to increased water retention within muscle cells, which can trigger anabolic signaling pathways, as well as the ability to handle greater training volume and intensity.

Beyond the gym: Creatine's cognitive benefits

Research has increasingly focused on creatine's effects beyond physical performance, especially on brain health. The brain also uses creatine for energy, and supplementation can increase brain creatine stores. Studies have indicated that oral creatine supplementation may improve short-term memory and intelligence/reasoning, especially in situations of metabolic stress, such as sleep deprivation. It has also been explored for its potential therapeutic role in neurodegenerative diseases and in improving cognitive function in aging adults.

Creatine Monohydrate vs. Other Forms

While the market offers several forms of creatine, such as creatine hydrochloride (HCl) and micronized creatine, the scientific evidence overwhelmingly favors creatine monohydrate.


Feature	Creatine Monohydrate	Creatine Hydrochloride (HCl)
Research Support	Extensive (1,000+ studies)	Limited, newer form
Effectiveness	Gold standard; proven to increase strength, power, and mass	Claims improved solubility and absorption; requires more research
Solubility	Can be gritty; mixes less easily	Mixes more easily; requires less water
Cost	Most affordable and accessible	Typically more expensive
Gastrointestinal Issues	Some users report bloating, especially during initial supplementation phases	Marketed for reduced GI issues due to higher solubility
Particle Size	Standard powder; also available as micronized	Standard size; different chemical structure

The case for monohydrate

The overwhelming scientific consensus supports creatine monohydrate as the most effective and safest form. While other forms claim superior benefits like better absorption or reduced bloating, head-to-head studies often show no significant performance advantage. For instance, a study comparing creatine monohydrate and creatine HCl concluded they produced similar effects on strength, hypertrophy, and hormonal responses. Furthermore, creatine monohydrate is the most cost-effective option, making it the best choice for the vast majority of users.

Safety and Side Effects

Decades of research have shown that creatine supplementation is safe and well-tolerated in healthy individuals when taken as recommended. Common myths about kidney or liver damage have been disproven in healthy populations.

Weight Gain: Creatine pulls water into muscle cells, which can cause an initial increase in body weight (1–2 kg). This is water weight, not fat, and is a sign of effective creatine uptake.
Digestive Issues: Taking a large amount of creatine at once can cause stomach discomfort or diarrhea in some individuals. This can often be avoided by splitting the daily intake or adjusting the timing.
Hydration: Although often rumored to cause dehydration or muscle cramps, research suggests creatine may have a hyper-hydrating effect, which could protect against these issues in hot environments. Proper hydration is always important during exercise, regardless of creatine use.

Conclusion

Given the extensive body of research, creatine monohydrate is the most studied supplement on the market and a highly effective and safe dietary aid for individuals looking to enhance athletic performance, increase muscle mass, and support brain health. While numerous other forms exist, creatine monohydrate remains the most scientifically validated, affordable, and widely available option. Its benefits are supported by a strong scientific consensus, and it is a valuable addition to a balanced nutrition and training regimen for a wide range of people, from athletes to older adults. As with any supplement, consulting a healthcare professional before beginning a new regimen is always recommended, especially for individuals with pre-existing health conditions.

Further reading: For a comprehensive overview of creatine's safety and efficacy in exercise, sport, and medicine, consult the position stand by the International Society of Sports Nutrition.

Supplementing with creatine

Consider a loading phase (optional): Some protocols involve taking a higher amount of creatine daily, split into multiple doses, for a few days to saturate muscle stores quickly.
Follow with a daily intake: A consistent daily amount is typically used to maintain muscle saturation and is as effective over the long term as loading.
Timing: Taking creatine with protein and/or carbohydrates may enhance uptake. Timing, either before or after a workout, can be based on personal preference.
Stay hydrated: Ensure adequate water intake, as creatine pulls water into muscle cells.

Choosing creatine for your goals

For muscle growth: Creatine monohydrate is often recommended due to proven results and affordability.
For endurance athletes: Some benefits exist, especially for enhancing glycogen storage and sprint finishes. Be mindful of potential weight gain and hydration.
For older adults: Creatine has shown promise in combating age-related muscle and bone loss and improving cognitive function.
For those with GI sensitivity: Consider micronized creatine, a finer particle form of monohydrate, for easier mixing and potential reduction of stomach discomfort.

Frequently Asked Questions

Creatine monohydrate is considered the best form of creatine. It is the most studied, affordable, and effective version, with decades of research confirming its benefits for athletic performance and muscle growth.

No, a loading phase is not necessary. Taking a lower, consistent daily amount is also effective for saturating muscle stores over the long term, though it will take longer (about 28 days) to achieve the same benefits as a loading phase.

Creatine is generally safe for healthy individuals. Some may experience minor side effects like water retention (leading to temporary weight gain) or, with higher amounts taken at once, digestive upset. These are not signs of serious harm and can often be managed by adjusting the timing of intake or amount.

Yes, research shows creatine can improve certain aspects of cognitive function, such as short-term memory and processing speed, particularly under conditions of mental fatigue, sleep deprivation, or in older adults.

The myth that creatine harms the kidneys has been widely debunked by decades of research. In healthy individuals, taking creatine as recommended does not cause kidney damage. However, those with pre-existing kidney disease should consult a doctor before use.

There is no conclusive scientific evidence to support the claim that creatine causes hair loss. This is largely considered a myth, and no research has established a link between creatine supplementation and baldness.

A standard amount often used for maintenance is typically a few grams of creatine monohydrate per day. For quicker saturation, a loading phase involving a higher daily amount for several days can be used, but this is optional.