EverspanCreatine Monohydrate
One of the most well-studied supplements for muscle, brain, and cellular energy.
Human Trials
500
25,000 participants
Risk Level
Monthly Cost
Quick Facts
- Category
- Supplement
- Research Field
- Supplements
- Evidence Grade
- A – Strong
- Risk Level
- Low
- Monthly Cost
- $8 – $20
- Human Trials
- 500
Typical Dose
3–5 g/day
Range
3–10 g/day
For informational purposes only – not medical advice. See disclaimer
Research Velocity
Mechanism of Action
Creatine donates a phosphate group to ADP, regenerating ATP and supporting cellular energy production. In muscle tissue, this enhances short-duration high-intensity performance. In the brain, it supports neuronal energy metabolism. Creatine also acts as an intracellular osmolyte and may have antioxidant properties.
Overview
Creatine monohydrate is among the most thoroughly researched dietary supplements in history, with over 500 peer-reviewed studies examining its effects. Originally studied for athletic performance, creatine has gained significant attention in longevity research for its effects on brain health, muscle preservation with aging, and cellular energy metabolism.
The evidence for creatine's safety profile is remarkably strong. The International Society of Sports Nutrition has issued multiple position stands confirming its safety for long-term use across healthy populations. Standard dosing is 3-5g daily, with no loading phase required for long-term benefits.
Research increasingly suggests creatine may support healthy aging through multiple mechanisms: preserving lean muscle mass (sarcopenia prevention), supporting cognitive function (particularly under stress or sleep deprivation), and maintaining cellular energy reserves. These properties make it a cornerstone Tier 2 intervention in most evidence-based longevity protocols.
Known Interactions
- May enhance effects of caffeine on exercise performance when used chronically, though acute caffeine may blunt creatine loading.
- No significant negative interactions with common supplements (omega-3, vitamin D, magnesium).
Legal Status by Country
Your country (United States)
Available without prescription in:
Australia, Brazil, Canada, China, Colombia, Germany, India, Israel, Japan, Mexico, Netherlands, Panama, Russia, South Korea, Switzerland, Thailand, Turkey, UAE, United Kingdom, United States
📍 = your selected country · ✈️ = medical tourism destination · Always verify current local regulations before travel.
Key Research
- 2003
Comprehensive meta-analysis of creatine's effects on exercise performance
- 2017
ISSN consensus on creatine safety and efficacy across populations
- 2019
Systematic review of creatine's cognitive benefits
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Last verified: 2026-03-14