Overview
Creatine monohydrate is one of the most-studied supplements. Solid evidence for strength and lean mass. Growing evidence for cognitive benefits, especially in older adults and sleep-deprived states.
Treatment
3–5 g daily. Loading (20 g/day for 5–7 days) isn't necessary. Safe long-term in healthy kidneys.
Frequently asked
Is creatine safe for kidneys?
In healthy adults, yes. Creatinine (a lab marker) may rise slightly — not a sign of damage. Avoid in known kidney disease.