Creatine monohydrate

The story

Creatine is familiar to many people through sport. Researchers are also studying whether it may support memory in some adults. The evidence is still developing, and results vary.

The clinical science

Researchers are studying creatine beyond its role in exercise. Studies suggest creatine may help support memory and mental performance, including during short periods of poor sleep.

The mechanism

Creatine helps your body quickly recycle adenosine triphosphate (ATP), your cellular energy currency. Supplementation increases creatine stores and may support cellular energy availability.

Clean ingredients

• Micronized creatine monohydrate

  The most researched form of creatine, milled fine so it dissolves easily.

• Other ingredients

  None. It's unflavored, so it mixes into anything.

The protocol

Mix 1 scoop (5g) into 8 oz of water or juice, four times daily for the first 5 days (loading phase). After loading, take 1 scoop once or twice daily (5–10g a day), or as directed by your healthcare professional. You can take it at any time of day.

For adult use. If you are pregnant, nursing, under 18 or have a medical condition, consult a physician before use. Do not exceed the label directions.

Supplement facts

Why daily matters

Creatine stores build over time rather than producing a caffeine-like effect. Loading can increase muscle creatine stores more quickly; without loading, research commonly reports about three to four weeks. This does not establish the timing of any memory benefit. Follow the product's loading and maintenance directions.