Creatine Monohydrate
Drives muscle power and fast recovery in high-intensity work. The most-researched supplement in the category, with a long record of safety.
Typical dose
3–5g per day (every day, timing flexible)
Timing
Anytime. Daily consistency is the single most important variable.
Monthly cost (approx.)
~$6
Primary goals
hypertrophy · performance · recovery
Scientific Evidence
Papers Forgestack cites for Creatine Monohydrate recommendations. Each link goes to PubMed or an official society source.
- ISSN PositionTier 1
Kreider et al. 2017 · PubMed / Source
- Meta-AnalysisTier 1
Chilibeck et al. 2017 · PubMed / Source
- ReviewTier 2
Forbes et al. 2021 · PubMed / Source
- Safety EvidenceTier 1Safety
Antonio et al. 2021 · PubMed / Source
Side Effects & Cautions
- common
Initial water retention adding 1–2kg of body weight (harmless)
- rare
Stomach discomfort or diarrhoea at excessive doses (>20g/day)
Consult a physician or pharmacist if in doubt. Forgestack does not provide medical advice.
Interactions
Pre-existing kidney impairment
Consult a physician first; long-term safety is established in healthy kidneys.
Where to Buy
The links below are affiliate links. Your price does not change.
Whether this supplement should be your top priority depends on your goal and current stack.