Creatine
Creatine Monohydrate
Best value in the entire supplement aisle.
Why it earns a place
Hundreds of trials, a boring safety record and a few dollars a month. It helps you get an extra rep or two, which compounds into more training volume over months. Monohydrate is the researched form — the fancier versions cost more for no added benefit.
Who it's for
Anyone strength training, plus older adults maintaining muscle.
Who should skip it
You have kidney disease or your doctor has told you to watch protein and creatine intake.
Dose
3–5g daily, every day, training or not.
Timing
Any time. Consistency matters far more than timing.
Typical price
$15–$35
Common questions
Do I need to load creatine?
No. 3–5g daily saturates your muscles in about three to four weeks with no loading phase.
Will creatine make me look bloated?
It pulls a little water into muscle cells, not under the skin. Most people notice fuller-looking muscles, not puffiness.
Is creatine only for men?
No. The evidence supports the same benefits for women, including strength and cognitive effects.
Educational information only, not medical advice. Talk to your doctor before starting any supplement, especially if you take medication, are pregnant, or are nursing. Some links are affiliate links.