A comprehensive meta-analysis published in the Journal of the International Society of Sports Nutrition has reaffirmed that creatine monohydrate remains the most effective and well-researched performance supplement available. The review examined 78 studies conducted between 2015 and 2025, involving over 4,500 participants across various athletic disciplines.
The analysis found that creatine monohydrate supplementation consistently improved high-intensity exercise capacity by 8 to 14 percent and increased lean body mass by an average of 2.2 pounds over eight-week supplementation periods. Importantly, the review found no significant advantages from newer, more expensive forms of creatine such as creatine hydrochloride or buffered creatine.
Lead researcher Dr. Eric Rawson emphasized that the standard recommended dose of 3 to 5 grams daily remains optimal for most individuals and that loading phases, while effective, are not necessary. He also noted that creatine's cognitive benefits are gaining increasing attention, with several studies showing improvements in memory and mental fatigue resistance.
