Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
Well below target. Risk of deficiency symptoms tied to atp · strength.
Below the recommended daily target. Long-term adequacy not assured.
Daily target met. Standard nutritional support for atp · strength.
Common for specific health goals. Check the evidence for your situation before sustaining this level.
Past the point where extra intake typically helps. Evidence for further benefit is thin.
You're at 0% of your creatine target. The biggest single-serving sources to top it off:
Nitrogenous compound stored mostly in skeletal muscle as phosphocreatine — the rapid-regeneration buffer for ATP during high-intensity efforts. Most-studied sports supplement in history, with consistent benefits for strength, power, lean mass, and (increasingly) cognition. Synthesised endogenously (~1 g/day) from arginine, glycine, and methionine; vegetarians have lower baseline stores.
Creatine kinase transfers the high-energy phosphate from phosphocreatine to ADP, regenerating ATP in milliseconds — bridging the gap until glycolysis and oxidative phosphorylation catch up. Saturating muscle creatine stores (~20% increase) extends maximal-effort capacity, increases training volume, and over weeks drives lean mass gain. Brain creatine supports cognitive performance under fatigue and sleep deprivation.
Not classically essential — endogenous synthesis maintains baseline. Vegetarians/vegans have ~30% lower muscle stores; supplementation shows larger effects in them.
Tolerated to 10 g/day. Old kidney-damage claims are not supported in healthy individuals. Hydration is the main practical consideration.
Creatine monohydrate is the only form that's well-studied at the gram-per-day level. 5 g/day is the maintenance dose; loading is optional (20 g/day × 5–7 days saturates faster but isn't required). The 'creatine HCl' and 'micronized' versions sell at premium prices for no documented advantage. Take with carbs and/or protein for slightly improved muscle uptake.
~95% oral bioavailability. Insulin enhances muscle uptake — pairing with carbs or post-workout protein slightly raises muscle storage. Daily dosing saturates muscle in ~3–4 weeks without loading; loading saturates in ~5–7 days.
Increasingly cited in healthspan contexts: sarcopenia prevention (with resistance training), cognitive support in older adults, bone density support. Among the highest-evidence supplements with a clean safety profile and demonstrated effects on aging-relevant endpoints (muscle, bone, cognition).
Phosphocreatine pool; high-intensity output, cognition. Target reflects common 3–5 g maintenance (no FDA DV).
The mechanisms and systems this nutrient feeds. Click any to drill into what runs on it.