Creatine Supplements: The Complete Evidence-Based Guide 2026

💪 Evidence-based creatine science

Creatine Supplements: Everything the Research Shows

Creatine monohydrate is the single most studied performance supplement in existence — over 500 peer-reviewed randomised controlled trials. Here’s everything you need to know, cited to primary research.

500+

Clinical studies

Clinical daily dose

In-depth reviews

Performance supplement

What is creatine and why does the science matter?

Creatine is a naturally occurring compound synthesised from amino acids in the liver and kidneys. It is stored in muscle as phosphocreatine and used to regenerate ATP during high-intensity efforts. Supplementation increases phosphocreatine stores by 20–40%, directly improving power output, strength, and recovery. The evidence base is exceptional — creatine has been rigorously tested in diverse populations including trained athletes, elderly adults, vegetarians, and clinical patient groups. The ISSN (International Society of Sports Nutrition) has formally endorsed creatine monohydrate as the most effective ergogenic nutritional supplement available for increasing high-intensity exercise capacity and lean body mass.

All creatine reviews on Sci-Supplements

Every review cites peer-reviewed clinical trials. Last updated July 2026.

Article 01

Best Creatine Supplements 2026: Science-Backed Reviews & Comparisons Read review →

Article 02

Does Creatine Actually Work? What 500+ Studies Say Read review →

Frequently asked questions about creatine

What is the best form of creatine?

Creatine monohydrate. Despite marketing for alternatives like creatine HCl or buffered creatine, no form has outperformed monohydrate in head-to-head clinical trials. Monohydrate is also the cheapest and most extensively studied. The ISSN position stand confirms creatine monohydrate remains the gold standard.

Do I need to load creatine?

No. Loading (20g/day for 5–7 days) saturates muscle stores faster, but taking 3–5g daily achieves the same saturation within 3–4 weeks. Both protocols produce identical long-term outcomes. Skip loading if it causes GI discomfort.

Does creatine cause hair loss?

One small 2009 rugby study found creatine increased DHT (a hormone linked to hair loss) by 56%. No study has directly shown creatine causes hair loss. The evidence is insufficient to confirm this concern, but men with strong family history of androgenic alopecia may prefer to take a cautious approach.

Is creatine safe long-term?

Yes. The ISSN confirms creatine is safe for healthy individuals at 3–5g daily long-term. Studies up to 5 years show no adverse effects on kidney or liver function in healthy people. People with pre-existing kidney disease should consult a doctor before use.

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