Creatine Monohydrate Powder
Stored in muscle, spent in seconds
Creatine is a compound your body makes from amino acids and also takes in from meat and fish. Most of it is held in skeletal muscle as phosphocreatine, a fast-release reserve the muscle draws on during short, hard efforts.
Supplementing raises how much your muscle holds. That increase has been measured directly by muscle biopsy, and at 5 g a day it takes about three to four weeks to reach full saturation. A loading phase gets there faster but is not required to reach the same level.
The strongest evidence base in the category, and its limits
Creatine monohydrate is the most extensively studied supplement in sports nutrition. Read together, the trials are consistent: the reliable effects are on lean mass, strength and short, high-intensity efforts, and they depend on resistance training. Where people also hope it will help, endurance, bone density and memory, the evidence is weak, mixed or negative. Both are below, and none of these trials used this specific product.
| Study | Population | n | Dose | Length | Primary outcome |
|---|---|---|---|---|---|
| Gu 2026 Frontiers in Nutrition |
Young men, 37 RCTs | 1,200+ | 5 g | Weeks | Fat-free mass rose with resistance training and did not rise without it. Anaerobic power and squat strength improved either way. |
| Forbes 2023 Crit Rev Food Sci Nutr |
Pooled RCTs | 19 trials | Varied | — | Creatine did not improve maximal aerobic capacity. Endurance is not where its evidence sits. |
| Sales 2019 J Gerontol A Biol Sci Med Sci |
Postmenopausal women | — | 3 g | 2 years | No improvement in bone mineral density versus placebo over two years. |
| Xu 2024 Frontiers in Nutrition |
Adults, 16 RCTs | 492 | Varied | — | A small memory effect was reported, but the trials are heterogeneous. We do not make a cognition claim on this page. |
The lean mass and strength findings come from people who were resistance training at the same time. Without the training, the lean mass effect is not there. Creatine amplifies the work you put in rather than replacing it.
This is largely independent research, not manufacturer studies of a branded ingredient. Creatine monohydrate is generic, which is part of why the evidence base is so large and why we can point you to trials with no stake in the answer.
How we evaluate evidenceOne scoop a day, and consistency
One level scoop, 5.6 g, providing 5 g creatine, in 8 oz of water or juice. Once daily.
Timing around training does not appear to matter much. Take it whenever you will remember it.
Including rest days. The point is keeping muscle stores topped up, not dosing around a workout.
Supplemental creatine converts to creatinine, which can raise serum creatinine on a lab panel without any change in kidney filtration, so tell your clinician you take it before bloodwork. Not for use by anyone under 18, or by women who are pregnant or breastfeeding. If you have a kidney condition or take medication, ask a qualified clinician before use.
One ingredient, and the testing we can and cannot show
No proprietary blend and no filler list. The panel names one thing and the amount, and the tub holds nothing else.
Made in a facility certified to current Good Manufacturing Practice, and the manufacturer completes third-party testing on the material. What we cannot do yet is hand you the certificate. Those documents belong to the manufacturer and are not released for marketing use, so we are not going to publish one or imply that we have. As individual products earn the volume, we are moving them to our own batch runs, which puts lot-level testing under our control and makes published results possible. When that happens for this product, it will be said here.
The claims on this page, in full
Every one of these is a structure and function claim about a normal process, and each is tied to the training it depends on. None is a promise about a number on a scale or a personal record.
Daily creatine raises the creatine and phosphocreatine your muscle stores, measured directly by biopsy. It is the best-established effect creatine has, and the one the rest depend on.
Combined with resistance training, creatine is associated with greater gains in lean body mass and in strength than training alone. The qualifier is not decoration. Without the training, the lean mass effect is not there.
Creatine supports the kind of brief, maximal, repeated efforts that draw on the phosphocreatine system, sprints, jumps and heavy sets rather than distance work.
Creatine monohydrate is the most extensively studied form, across hundreds of human trials. It is what the evidence is actually about, which is why it is what we sell.
Answers
Not here? Write to us and a person replies.
Do I need a loading phase?+
No. Loading reaches full muscle saturation faster, but 5 g a day gets you to the same level in about three to four weeks. Skip it if it bothers your stomach.
Will it make me hold water?+
Creatine draws a little water into muscle cells, which is part of how it works. Any early change on the scale is mostly that, and it is inside the muscle rather than the bloated look people picture.
Does it raise creatinine on a blood test?+
It can. Creatine converts to creatinine, so a kidney panel can read higher without any change in kidney filtration. Tell your clinician you take creatine before bloodwork.
Do I need to cycle off?+
There is no evidence that cycling is necessary. If you stop, muscle creatine returns to baseline over about a month.
Does creatine cause hair loss?+
That belief traces to a single small study that measured a hormone, not hair. No trial has measured hair loss as an outcome. The evidence for the claim does not exist.
Can I take it with Urolithin A?+
They work in different parts of cellular biology and are commonly used together. That is a reasonable routine, not proof of a combined effect, and we will not sell it as synergy.
How do I pause or cancel a subscription?+
From your account, in one click, before the next order is charged. No email and no retention call.
What people who finished a tub said
Every review here comes from a verified order. We do not write them, we do not buy them, and we do not remove the unflattering ones.
We publish every review from a verified purchase. We remove only spam, abuse, off-topic posts, and claims that a supplement treats or prevents a disease, which we are not permitted to publish. Those rules apply to five star reviews exactly as they apply to one star reviews.
The EO VITA promise
EO VITA builds products around the best available research. Everything we sell is made in a GMP certified facility, and the manufacturer completes third-party testing on the material. If you are not satisfied with what you receive, tell us and we will make it right.
Third-party tested material
Every product is made in a GMP certified facility, and the manufacturer completes third-party testing on the material. We are not able to publish those certificates yet, and we say so on the page rather than implying otherwise.
Science-based
Everything we sell is grounded in peer-reviewed human research, and we tell you who funded each trial. Where the evidence is thin or negative, we say so rather than filling the gap with a louder claim.
We take it too
Every product we make is used regularly by the team at EO VITA. If we do not take it ourselves, we do not sell it to you.
The fast energy system, not the slow one
Your cells make ATP two ways: slowly and continuously inside the mitochondria, and in a fast burst from phosphocreatine when demand spikes. Creatine feeds that second system. It is why the benefit shows up in short, hard efforts rather than endurance, and why it sits alongside a mitochondrial product like Urolithin A rather than doing the same job.
Three things worth knowing before you buy any creatine
Monohydrate is the studied form
The research base is about creatine monohydrate. Newer forms are marketed as better absorbed or gentler on the stomach, but the human evidence that they beat monohydrate is not there. We sell the one the studies used.
Grams, not marketing
Five grams a day is the maintenance dose almost every trial converges on. You do not need more, and you do not need a proprietary matrix around it. Check the grams per serving and the ingredient list, which here is a single line.
It works with training, not instead of it
The lean mass and strength findings come from people who were resistance training. Creatine amplifies the work you put in. On its own it is not a body-composition shortcut, and we will not sell it as one.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.