Daily usePublished 2024
59 to 66 days
was the median time it took adults to make a new daily health habit automatic across the studies a 2024 review pooled, with individuals ranging from 4 to 335 days.
Systematic review and meta-analysis, 2024Creatine
Creatine.
Verified by IngredientMD
Anyone building strength, power, or training capacity. One ingredient, done right. 5 g of creatine monohydrate per scoop, the exact dose the research is built on, with nothing else in the tub. NSF Certified for Sport, so it is clean enough for tested athletes. You are paying for the certification and the micronization, not a fancier molecule, and that is the honest trade.
Clinically dosedSingle-ingredient formulaNSF Certified for Sport
1Active ingredient5 gCreatine per servingStrongResearch strength
Verified by IngredientMDThe receipts
5 g
Creatine per serving
Strong
Research strength
5 g per serving is the studied daily maintenance dose
Creatine monohydrate, Kreider 2017 ISSN position stand
Cross-checked against 59,000+ documented supplement and drug interactions.
Read the evidenceCreatine, the evidence →
Inside the formula
In context
The gap this formula speaks to.
Public health figures the engine matched to this formula's ingredients. Reported by their source, cited and dated, never written by the brand.
Daily usePublished 2015
61% to 74%
About 61 to 74 percent of adults refilling a long-term medicine on their own stopped within a year, versus 33 to 44 percent on one set pickup day.
Cohort study, 2015Creatine Monohydrate
Meta-analysis, 2017
In older adults doing resistance training, adding creatine increased lean tissue mass by about 1.37 kg and produced greater chest and leg press strength than training alone across 22 trials.
Open Access Journal of Sports MedicineCreatine Monohydrate
Systematic review and meta-analysis, 2023
Across 8 randomized trials, creatine improved memory performance in healthy people, with the largest effect in adults aged 66 to 76.
Nutrition ReviewsProkopidis et al., 2023 (Nutrition Reviews)PMID 35984306
Creatine Monohydrate
Meta-analysis, 2003
Combining about 100 controlled studies, creatine gave a small but real improvement in short, intense exercise under 30 seconds, with no improvement seen in running or swimming.
International Journal of Sport Nutrition and Exercise MetabolismCreatine Monohydrate
Systematic review, 2026
A comparison of protein, creatine and omega-3 found each supported muscle strength and endurance outcomes to a different degree alongside training.
NutrientsWang et al., 2026 (Nutrients)PMID 41901084
2 more
Randomised trial, 2025
In 40 healthy men and women, 33 days of creatine before a muscle-damaging workout sped up strength recovery, with less stiffness and fatigue, and less swelling in the women.
NutrientsYamaguchi et al., 2025 (Nutrients)PMID 40507040
Randomised trial, 2022
In 8 healthy adults taking 5 grams of creatine monohydrate daily for 14 days, muscle creatine content rose, while creatyl-L-leucine at the same dose produced no change.
International journal of sport nutritionPopulation figures from public health data. Context for the category, not a statement about any individual and not a claim about this product.
How to use
What the trials show about timing.
Time-to-effect windows the engine read from the trial record. Each is a window a named study measured, cited and dated, never written by the brand.
- StrongCreatine Monohydrateabout 4 weeks of daily useBuilds with daily use
In the trial record, muscle creatine stores rise to a loaded level over about 4 weeks at 3 g daily, or about 1 week with a higher loading dose, and return toward baseline about 4 weeks after stopping.
Hultman et al., 1996 (J Appl Physiol)PMID 8828669
Windows measured in the cited trials. Context for how the active behaves over time, not a statement about any individual and not a claim about this product.
Chemical form
The same ingredient, carried differently.
What each form is, and where it fits in a formula. Measured findings carry the study that reported them.
- Creatine monohydrate
Creatine crystallised with one water molecule per creatine molecule, roughly 88 percent creatine by mass, weakly soluble in cold water.
- Fits
- Straightforward powder or capsule dosing where cost per gram of delivered creatine and a long shelf record matter.
- Trade-off
- Grittiness and slow dissolution in cold liquid. Some people notice sediment at the bottom of the glass.
Descriptions of the form itself, read from the cited studies. Not a comparison between products and not a statement about any individual.
Recurring supply suggested
Because the effect builds and holds only with continued daily use, a steady recurring supply is the practical way to keep it going.
Available from Thorne
Verified Jul 2026
Questions shoppers ask
- Is Creatine independently verified?
- Yes. IngredientMD reviewed this formula independently and verified it in Jul 2026. The verdict is earned, not bought: brands can't edit or purchase it.
- What's in Creatine?
- Creatine is built on Creatine Monohydrate. Each ingredient links to its own evidence page on IngredientMD.
- Were ingredient interactions checked?
- Yes. The combination was screened against IngredientMD's interaction database.
- Who is IngredientMD?
- IngredientMD is an independent supplement-science platform. We analyze ingredients and formulas against clinical research, and we verify products only when they clear our bar. Labs run the tests. We review the results.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This record is not medical advice. Always consult your healthcare provider before starting any supplement regimen.
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