How does creatine work?

Creatine here means creatine monohydrate, also listed as CrM. This site's profile says it fills up muscle stores of phosphocreatine, which quickly recharges the muscle's energy (ATP) during hard efforts lasting a few seconds. That extra work capacity over months is the likely source of most of the strength gain, not a direct muscle-building effect. Its molecular weight is 131.1 daltons. The body clears half of it from the blood in about 3 hours. Muscle stores run down over roughly 4 to 6 weeks after stopping. It is sold as a dietary supplement and is not an approved drug. Strength and short, hard work capacity are the claims that hold up across decades of studies. When muscle growth is measured directly with scans, instead of whole-body measures, the pooled effect is small and could be zero. Thinking: a 123-person study found no benefit, and more side effects on creatine than on a dummy pill. The European Food Safety Authority rejected a maker's claim that it helps thinking. Hair: the 2009 hormone study in 20 rugby players never measured hair. A 2025 study in 45 men who lift weights, 38 of whom finished, found no difference between groups in male hormones or hair. Kidneys: a 12-week study in adults who lift weights and eat at least 1.2 g/kg/day of protein found kidney filtering, measured by a top-standard tracer test, was the same as on a dummy pill. This FAQ does not invent a dose. Full record at /compounds/creatine.

Educational use only. This database summarizes published research and is not medical advice. Where a dose appears it is a record of what a trial or clinic ran, or what people describe doing, with its source attached. Nothing here is a recommendation for personal use.

Part of healing and recovery peptides. BPC-157, TB-500, GHK-Cu, and the tissue repair family, including what actually has human data.