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Creatine

Creatine MonohydrateUnflavored powder · 50 servings

5 g creatine monohydrate per scoop
The manufacturer lists one ingredient: creatine monohydrate
50 servings per tub

Coming soon

This product is not on sale yet.

One container is 50 servings: about 50 days at the label amount.

The manufacturer's lab report covers strength, heavy metals and microbes. What that means

New York law prohibits the sale of this product to anyone under 18. California law does the same from January 1, 2027.

The whole label

What’s in it

Supplement Facts
Amount per serving	Amount	% Daily Value
Serving size 1 scoop (5.6 g)
Servings per container 50
Creatine Monohydrate	5,000 mg	**
**Daily Value not established.

Form: Powder, unflavored
Contents: 9.9 oz (281 g)
Servings: 50 (1 scoop (5.6 g) each)
Lasts: About 50 days at the label amount
Manufactured in: USA, according to the manufacturer. Where the ingredients come from is not stated.
Manufacturer states: gluten-free, vegan friendly

About the ingredients: Creatine

Directions

How to take it

Mix one scoop into 8 oz of water or juice. The label directs four scoops a day for the first five days, then one or two a day.

Directions on the label

As a dietary supplement, adults take one (1) scoop in eight (8) oz. of water or juice four (4) times daily during the first five (5) days (loading phase). After the loading phase, take one (1) or two (2) times daily or as directed by a health care professional.

Label warnings

Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place and away from direct light.

Graded honestly

What the evidence says

Creatine monohydrate is a compound your body makes and stores in muscle, where it helps recycle energy during short, hard efforts. It is one of the most studied sports supplements: pooled trials show small but consistent gains in strength, and about 1 kg more lean body mass, when it is combined with resistance training. Evidence that it helps thinking or memory is early and inconsistent, and has not been shown at one scoop a day.

How it works

Muscle stores creatine as phosphocreatine, a quick reserve used to rebuild ATP, the cell's energy currency, during the first seconds of intense effort. A normal diet leaves muscle stores about 60 to 80 percent full. Taking creatine daily raises them by roughly 20 to 40 percent, so you can do slightly more work in repeated hard sets or sprints. More work over weeks of training is what leads to the extra strength and lean mass. It does little for long, steady endurance exercise, which runs on a different energy system.

The dose in this product

Strength and lean mass: trials used either a loading phase (about 20 g a day in four 5 g doses for 5 to 7 days) followed by 3 to 5 g a day, or about 3 to 6 g a day with no loading. One scoop (5 g) a day matches the no-loading research; the label's loading phase (4 scoops a day for 5 days) matches the loading research.

How that compares with the studies

Loading is optional. In a classic study of 31 men, 20 g a day raised muscle creatine about 20 percent in 6 days, and 3 g a day reached a similar level in 28 days. So loading fills muscle in about a week, and a steady daily scoop takes about four weeks.

Stores drift back to baseline about 4 to 6 weeks after stopping. After loading, the label allows 1 or 2 scoops a day; 3 to 5 g a day keeps stores full for most people, and the ISSN notes larger athletes may need 5 to 10 g. In the 2025 pooled analysis, strength improved at 8 g a day or less, but jump height and sprint-cycling peak power improved significantly only in studies using more than 8 g a day.

Thinking and memory: the positive studies used 20 g a day for 5 to 7 days. Nothing has been shown at 5 g a day, so no cognitive claim is made for one scoop a day.

Strong evidence
Supports muscle strength during resistance training
A 2025 meta-analysis of 69 randomized trials (1,937 people) found that creatine plus resistance training added about 1.4 kg to bench or chest press and 5.6 kg to squat strength over placebo. Strength gains were seen at maintenance doses of 8 g a day or less and were clearest in younger adults, men and people who already train. [3][2][1]
Strong evidence
Supports performance in repeated short bursts of high-intensity exercise, such as sets of lifts or sprints
The NIH Office of Dietary Supplements and the International Society of Sports Nutrition (ISSN) both conclude that creatine improves repeated short, intense efforts; the ISSN puts the typical improvement after a loading phase at 10 to 20 percent in such tests. Most of these studies used about 20 g a day for 5 to 7 days, which matches the label's loading phase. It is of little value for endurance events. [1][2]
Moderate evidence
Supports gains in lean body mass when combined with resistance training
A meta-analysis of 35 randomized trials (1,192 people) found that creatine added about 1.1 kg of lean body mass when combined with resistance training, and nothing measurable without exercise. Men gained about 1.5 kg; the gain in women (about 0.3 kg) was not statistically significant, and part of the early gain is water held in muscle, so the grade is moderate. [4][2][1]
Early evidence
May support working memory for a short time at loading doses (20 g a day); not shown at 5 g a day
The European Food Safety Authority reviewed 23 human studies in 2024 and concluded that a cause-and-effect link between creatine and cognitive function has not been established. The few positive findings came from small studies using 20 g a day for 5 to 7 days, one of them during sleep deprivation; doses of 2.2 to 14 g a day and the largest trial (123 adults, 5 g a day for 6 weeks) found no significant benefit. [6]

Strong evidence: many human trials agree, at the amount in this product. Moderate evidence: human trials mostly agree, but they are small, short or mixed. Early evidence: a few small human studies or lab work. Promising, not proven.

Safety

Who it is for, and who should ask first

Good fit if

Adults who lift weights or play sports with repeated sprints
Vegetarians and vegans, who get little creatine from food and may respond more
Older adults who do regular resistance training (lean mass gains appear at any age; strength results are mixed)
Not aimed at endurance-only athletes: it adds body weight and does little for long, steady efforts

Ask your doctor first if

You have kidney disease or reduced kidney function
You are pregnant or nursing
You are under 18
You take medicines that affect the kidneys
You have a kidney blood test coming up (creatine raises creatinine, the marker the test measures)

Interactions

No drug interactions are established for 3 to 5 g a day in the sources reviewed.
Kidney blood tests: creatine raises blood creatinine slightly without a change in estimated kidney filtration. Tell your doctor or the lab that you take it.
Medicines that can strain the kidneys: ask your doctor or pharmacist first, as a precaution.

Possible side effects

Weight gain of about 1 to 2 kg in the first month, largely water held in muscle; it comes on faster with loading
Nausea, diarrhea or stomach upset, reported by some users
Muscle cramps and heat intolerance have been reported anecdotally; the ISSN review found that controlled studies do not support them
A small rise in blood creatinine on lab tests, without a change in estimated kidney filtration

Upper limit

The sources reviewed give no tolerable upper intake level for creatine. The NIH fact sheet reports few safety concerns at 20 g a day for up to 7 days followed by 3 to 5 g a day for up to 12 weeks, and says use for several years appears safe in healthy adults. The ISSN position stand reports no harm in studies using up to 30 g a day for up to 5 years.

A 2026 meta-analysis of 20 randomized trials found a small rise in blood creatinine but no change in urea or estimated kidney filtration, and called for trials lasting longer than a year.

Combining with our other products

Creatine + Electrolytes in this line also has 5 g of creatine per scoop. Taking a scoop of each gives 10 g a day, which research does not show to be harmful but which is more than most people need to keep muscle stores full; pick one per day. Never use Creatine + Electrolytes for a loading phase: four scoops would carry 4,000 mg of sodium.

No other product in the line contains creatine. Plant Protein, Collagen Peptides and BCAA 2:1:1 can be taken alongside it.

Lab reports

What the lab report covers

We hold the manufacturer’s lab report for a production lot of this product. It reports on the manufacturer’s own lot, not on the container you receive. This is what it covers and what it leaves out.

Creatine content is measured.

See every product’s lab report

Strength of the main ingredient: Measured
Identity test: Reported
Heavy metals: Measured
Microbes: Tested
Lab named on the report: No
Latest report: May 2026

Answers

Questions people ask

Do I need the loading phase on the label?

The label directs a loading phase. Research shows it is the faster route, not the only one: loading (4 scoops a day for 5 days) fills your muscles in about a week, and one scoop a day reaches a similar level in about four weeks. After that, one scoop a day keeps stores full for most people.

How long until I notice anything?

With loading, muscle stores are full in about a week; with one scoop a day, allow about four weeks. The training benefits then build over weeks. In pooled trials the extra gain was modest: about 1.4 kg on bench or chest press and 5.6 kg on squat compared with placebo.

Will creatine make me hold water?

Expect some weight gain, typically 1 to 2 kg in the first month, largely from water held in muscle. A loading phase can add about half a liter to a liter of water within days.

Is creatine hard on the kidneys?

In healthy adults, the evidence says no. A 2026 meta-analysis of 20 randomized trials found a small rise in blood creatinine, which is expected because creatine breaks down to creatinine, but no change in urea or estimated kidney filtration. Trials longer than a year are still few. If you have kidney disease, ask your doctor first, and mention creatine before any kidney blood test.

Does creatine cause hair loss?

The best direct test says no. In a 12-week randomized trial, 45 resistance-trained men took 5 g of creatine a day or a placebo; 38 finished, and there were no differences in DHT, testosterone or measured hair growth. The worry came from the idea that creatine might raise DHT, a hormone linked to hair thinning; this was the first trial to measure hair directly.

Does it work for women?

Yes, but the evidence is thinner. In the 2025 pooled analysis, women taking creatine improved bench or chest press strength, while gains on other lifts and in lean mass were smaller than in men and not statistically significant. Most trials have been done in men.

Is it useful for older adults?

With resistance training, yes for lean mass: the pooled gain of about 1.1 kg was seen regardless of age. Strength results are mixed; the 2025 analysis found clear strength gains in younger adults but not in older ones, possibly because those trials were small. Without training, creatine did not add lean mass.

Does creatine help memory or focus?

Not at one scoop a day, as far as current trials show. The largest trial (123 adults, 5 g a day for 6 weeks) found no significant improvement, and the European Food Safety Authority concluded in 2024 that the link has not been established. A few small studies saw short-term working memory effects at 20 g a day for about a week. Treat this as early evidence.

Read the studies

Sources

1.National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. Updated April 1, 2024. Open source (opens in a new tab)NIH summary: creatine improves strength, power and repeated high-intensity work, is of little value for endurance sport, commonly adds 1 to 2 kg of body weight, and has few safety concerns at typical doses.
2.Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. Open source (opens in a new tab)Position stand: creatine monohydrate raises muscle creatine by 20 to 40 percent and improves high-intensity exercise capacity and lean mass during training, with no evidence of harm at up to 30 g a day for 5 years; the stand was funded by a supplement trade association.
3.Kazeminasab F, et al. The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis. Nutrients. 2025;17(17):2748. Open source (opens in a new tab)Across 69 trials and 1,937 people, creatine with resistance training gave small but significant gains in bench or chest press and squat strength, most consistently in younger adults and men.
4.Delpino FM, et al. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022;103-104:111791. Open source (opens in a new tab)Across 35 trials and 1,192 people, creatine added about 1.1 kg of lean body mass when combined with resistance training and none without exercise; the gain was significant in men but not in women.
5.Hultman E, et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. Open source (opens in a new tab)In 31 men, 20 g a day for 6 days and 3 g a day for 28 days each raised muscle creatine by about 20 percent, showing that loading is faster but not required.
6.EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). Creatine and improvement in cognitive function: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA J. 2024;22(11):e9100. Open source (opens in a new tab)The European regulator concluded that a cause-and-effect relationship between creatine and improved cognitive function has not been established; isolated effects at 20 g a day were not seen at lower doses.
7.Tsiaras A, et al. The Effect of Creatine Supplementation on Kidney Function: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Ren Nutr. 2026 (online ahead of print). doi:10.1053/j.jrn.2026.04.010. Open source (opens in a new tab)In 20 randomized trials creatine raised blood creatinine slightly but did not change urea or estimated kidney filtration; the authors ask for trials longer than one year.
8.Lak M, et al. Does creatine cause hair loss? A 12-week randomized controlled trial. J Int Soc Sports Nutr. 2025;22(sup1):2495229. Open source (opens in a new tab)In resistance-trained men, 5 g of creatine a day for 12 weeks did not change DHT, testosterone or measured hair growth compared with placebo.

Reviewed 2026-10-01. This page is information, not medical advice.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.