Creatine Monohydrate, graded Strong-evidence on Magellan — across meta-analyses and randomized trials, creatine monohydrate combined with resistance training modestly increases lean/muscle mass (about +1.4 kg in older-adult trials) and upper- and lower-body strength, including in older adults. Bone effects are otherwise inconsistent, with several long-term trials showing no benefit, and gains are generally smaller when creatine is taken without exercise.
Source: Bone 2022, PMID 35688360 ↗ · Nutraceuticals & Cellular Energizers · How Magellan grades evidence · Study write-up · evidence confidence: high
Creatine is a nitrogen-containing compound that the body synthesizes from the amino acids arginine, glycine, and methionine, and also obtains from meat and fish; roughly 95% is stored in skeletal muscle. In muscle it is phosphorylated to phosphocreatine, which rapidly regenerates adenosine triphosphate (ATP) during short bursts of high-intensity effort. Creatine monohydrate is the most extensively studied and commonly used oral form, and supplementation raises muscle and, to a lesser extent, brain creatine and phosphocreatine stores.
Across meta-analyses and randomized trials, creatine monohydrate combined with resistance training modestly increases lean/muscle mass (about +1.4 kg in older-adult trials) and upper- and lower-body strength, including in older adults. Memory performance improves modestly on average, with the largest effects in adults 66-76 years old; a 2026 meta-analysis in postmenopausal women found meaningful strength gains only when at least 5 g/day was paired with training, and no bone-density benefit. Bone effects are otherwise inconsistent, with several long-term trials showing no benefit, and gains are generally smaller when creatine is taken without exercise. At recommended doses (3-5 g/day) it is well tolerated in healthy people, with an extensive safety record. This evidence describes the creatine compound and its phosphocreatine/ATP mechanism itself, not this specific commercial product.
Peer-reviewed studies on the active compound — citations link to PubMed.
“creatine monohydrate has favorable effects on indices of aging muscle and bone”
“muscle strength changes were more visible in the resistance training plus creatine group”
“increases in regional bone mineral density of the femur; may improve skeletal muscle health”
“Cr + RT increased total body mass (P = 0.004) and fat-free mass (P < 0.0001) with no effect on fat mass as compared with RT alone.”
“creatine supplementation with resistance training enhances upper- and lower-body muscle strength in adults aged < 50, with greater benefits likely to be seen in males than females.”
“the results suggest that creatine supplementation combined with RT promotes a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.”
Research describes the active mechanism and is not a claim about this specific product.
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Yes — its active compound is linked to 23 peer-reviewed studies, summarized and cited above.
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Dietary supplements and devices are generally well tolerated but are not a substitute for medical care. Talk to your physician before starting, especially if you take medication or have a health condition.