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Ingredient guide
Creatine monohydrate: evidence, dose and safety
Creatine is made in the body from amino acids and stored in muscle, with some coming from meat and fish. We use creatine monohydrate, the most studied form.
At a glance
- Strongest evidence
- A Strong
- Dose in our plans
- 3 g a day for adults
- Adult upper limit
- 5 g a day from food and supplements together
- Safety checks
- 1 situation and 0 medicine or supplement interactions, checked against your answers in every plan
- Reviewed
- Atrum Labs clinical team (MD, PhD), November 2026
Authorised EU health claim
Creatine increases physical performance in successive bursts of short-term, high intensity exercise (beneficial effect with a daily intake of 3 g).
What the research looked at
Each line is one body of research, graded A (strong) to D (weak). How we grade evidence. What each study measured is explained in your personal plan.
| Grade | Who was studied | References |
|---|---|---|
| A | Training adults |
|
| B | Adults 50+ |
|
| C | Healthy older adults |
|
How much
- Our plans usually use 3 g a day for adults. The exact dose depends on your lab results, age and medicines.
- Adult upper limit: 5 g a day from food and supplements together. Source: Maintenance dose 3-5 g a day (Kreider RB et al. J Int Soc Sports Nutr 2017).
- Children's doses are set by age, and some ingredients are for adults only.
Who should not take it, or should check first
- Not suitable. Not studied in kidney disease, and creatine raises blood creatinine, which hides real changes in kidney function.
Products with Creatine monohydrate
Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD) from our clinical knowledge base, version 0.2.0-draft. This page is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
See if it belongs in your plan