Creatine Monohydrate

What is creatine monohydrate?

Creatine monohydrate is creatine bound to one molecule of water, and it is the form of creatine used in most research. A 2022 critical review calls it the gold standard that other forms are compared against, and the only source of creatine with substantial evidence on how well it is absorbed, how well it works and how safe it is.

By weight, creatine monohydrate is about 88% creatine. The same review found that taken by mouth it is nearly 100% bioavailable, which means almost all of it is absorbed. If you want the full comparison with other forms, read our guide to creatine monohydrate vs other types.

What does creatine monohydrate do?

Creatine is a compound stored mainly in your muscles, where it is used to make energy quickly during short, hard efforts such as lifting weights or sprinting. That is why creatine supplements are mostly bought by people who do strength and high-intensity training.

The authorised health claim for creatine is that it "increases physical performance in successive bursts of short-term, high intensity exercise". It can only be used where a product provides a daily intake of 3 g of creatine, and only for adults performing high-intensity exercise.

In 2017 the International Society of Sports Nutrition (ISSN) described creatine monohydrate as the most effective ergogenic nutritional supplement currently available to athletes for high-intensity exercise capacity and lean body mass during training. An ergogenic aid is a substance people take to try to improve exercise performance. Results still depend on your training, diet and how much creatine your muscles already store.

How much creatine monohydrate should you take a day?

The ISSN says 3–5 g a day generally maintains muscle creatine stores once they are full, and some larger athletes may need 5–10 g a day. You can fill your stores faster with a loading phase: 5 g four times a day for 5–7 days.

Loading is optional. The 2022 review reports that 3 g a day for 35 days raised muscle creatine gradually without a loading phase. Taking creatine with carbohydrate, or carbohydrate and protein, has been reported to increase retention more consistently, so a shake or a meal is a practical time to take it.

Micronised or standard creatine monohydrate?

Micronised creatine monohydrate is the same ingredient ground into finer particles, so it stirs into water more easily and leaves less grit. There is no evidence that it works differently once you have swallowed it.

Creatine monohydrate does not dissolve easily in cold water. The 2022 review gives its solubility as about 14 g per litre at 20°C, rising to about 45 g per litre at 60°C. In practice, a 5 g serving needs roughly 360ml of room-temperature water to dissolve fully, so a little sediment in a small glass is normal.

Is creatine monohydrate better than creatine HCl?

Creatine HCl (hydrochloride) has not been shown to work better than monohydrate. The 2022 review found that HCl contains 78.2% creatine compared with 87.9% for monohydrate, so gram for gram you get less creatine, and it describes claims that more soluble forms are better absorbed as unsupported marketing.

If monohydrate genuinely disagrees with you, you can compare the alternatives in our creatine HCl and other forms collection.

Does creatine monohydrate have side effects?

The most common one is a small, early gain in body weight from water: the ISSN says loading has caused short-term fluid retention of roughly 0.5–1.0 litres. In healthy people, the ISSN also says that up to 30 g a day for five years has been safe and well tolerated.

A 2021 ISSN review of common questions found that recommended doses of creatine appear to have no adverse effects on kidney function in healthy people, and that no study has reported hair loss in humans. Creatine can raise creatinine in blood tests, though, so tell your GP you take it before a kidney function test. If you have a kidney condition, another medical condition, take medication, or are pregnant or breastfeeding, speak to your GP or pharmacist first.

Powder, tablets or gummies?

Powder is usually the lowest cost per gram, while tablets and capsules and gummies trade cost for convenience. Whatever the format, work out the cost of the same daily dose.

How to compare value (example figures, not real products): a £30 tub of 1kg creatine monohydrate at 5 g a day gives 200 servings, about 15p a day. A £20 tub of 500g gives 100 servings, 20p a day. A £15 pot of 120 capsules holding 1 g each needs five a day for 5 g, so it lasts 24 days and costs about 63p a day, more than four times the large tub.

"Comparing creatine isn't as simple as the price on the packaging," says Andy Arshad, who runs SupplementHQ.

Which is the best creatine monohydrate?

The best creatine monohydrate for you gives 3–5 g of creatine per serving at a sensible cost per day, in a format you will take consistently. A bigger brand, a stronger-sounding name or a premium price does not change how the creatine works.

"Monohydrate, Creapure®, capsules, gummies, flavoured powders and blends all come in different pack sizes and serving formats. When we evaluate products and suppliers, we look at the creatine per serving, the number of servings and the formulation, not just the headline price," says Andy. Our guide to reading a supplement label shows where to find grams per serving, and you can compare every format in all creatine supplements.

We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.

Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.