Creatine Monohydrate
The most studied, most reliable supplement in the gym — small, cheap and genuinely worth taking.
A compound your body already makes and stores in muscle, where it helps regenerate energy for short, hard efforts. Supplementing tops those stores up beyond what diet alone provides.
Consistently improves strength, power and training volume, and supports gains in lean mass over time. Monohydrate is the form the research is built on — the fancier, pricier versions don't beat it. There's growing interest in cognitive effects, but strength and power are where the evidence is settled.
- !Expect 1–2 kg of scale weight early on — that's water drawn into muscle, not fat.
- !Drink normally; there's no need to force extra water beyond staying hydrated.
- !Safe in healthy people, but check with your doctor if you have kidney disease.
Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.