Creatine Monohydrate

One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.

Also known as: creatine, creapure

Goals

Muscle & strengthCognitionLongevity (broad)Energy

Timing

Any time

Price tier

Low

Dosage

3–5 g/day, any time. No loading phase needed.

Micronised monohydrate (e.g. Creapure®) is sufficient. Premium variants offer no additional benefit.

Vegan

Form

PowderCapsule

Mechanisms

ATP-RecyclingPhosphokreatin-SystemNeuronale Energiebereitstellung

Hallmarks of aging

Stem cell exhaustion

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