Nucleotide & Cofactor · Other

Creatine Monohydrate

Provisional Strong Scorecompound

Hermetica Superfood Encyclopedia

Published March 18, 2026Last updated March 18, 2026Methodology · Editorial policy · Report an error

Evidence review status: unreviewed

Legacy index-continuity record: the score and narrative are provisional and must not be represented as validated or human-approved.

Review flags: AWAITING_SEMANTIC_VALIDATION

Provisional Summary

Creatine monohydrate is a phosphocreatine precursor that rapidly regenerates ATP during high-intensity exercise by donating phosphate groups. It enhances muscle power output, strength, and lean mass through increased cellular energy availability and protein synthesis stimulation.

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Screened PMID Records

Reported Benefits

Pending

Synergy Review

At a Glance

CategoryNucleotide & Cofactor

GroupOther

Public Score StatusProvisional Strong

Primary Keywordcreatine monohydrate benefits

Creatine Monohydrate — botanical close-up

Reported Benefits (Provisional)

Enhances ATP production for improved energy and performance, providing muscles with the fuel needed for intense workouts. This can lead to increased stamina and endurance. - Increases muscle mass and strength by promoting protein synthesis, which is crucial for muscle growth and repair. - Supports brain health by improving cognitive function and reducing mental fatigue, which can enhance focus and concentration. - Aids in recovery by reducing muscle damage and inflammation post-exercise, allowing for quicker recovery times. - Supports bone health by increasing bone mineral density, reducing the risk of fractures and osteoporosis. - Enhances athletic performance by improving sprinting and high-intensity exercise capabilities, leading to better overall performance. - Supports cellular hydration by drawing water into muscle cells, which can improve muscle function and reduce the risk of cramps.

Origin & History

Natural habitat

Creatine monohydrate is a compound formed from amino acids and is naturally found in muscle cells. It is typically synthesized for supplementation and has been widely used in sports nutrition.

“Creatine has been used since the early 20th century in sports nutrition for its performance-enhancing benefits. It gained popularity in the 1990s among athletes and bodybuilders.”Traditional Medicine

Research Narrative (Provisional)

Creatine monohydrate is one of the most studied supplements, with numerous RCTs supporting its benefits in enhancing athletic performance and muscle mass.

Preparation & Dosage

Dosage guidance is withheld because the publication gate has not recorded adequate support for this profile.

Nutritional Profile

- Molecular formula: C4H9N3O2 - Molar mass: 149.15 g/mol - Found in: meat, fish, and synthesized for supplements

Reported Mechanism (Provisional)

Mechanism of Action

Creatine monohydrate increases intramuscular phosphocreatine stores, which rapidly regenerates ATP from ADP via the creatine kinase enzyme system during high-energy demands. This phosphagen system provides immediate energy for muscle contractions lasting 1-10 seconds. Additionally, creatine activates satellite cells and increases IGF-1 signaling, promoting muscle protein synthesis and hypertrophy.

Clinical Narrative (Provisional)

Meta-analyses of over 100 randomized controlled trials consistently show creatine monohydrate increases strength by 5-15% and lean mass by 1-2kg over 4-12 weeks. Studies typically use 3-5g daily doses with sample sizes ranging from 20-200 participants. The International Society of Sports Nutrition recognizes creatine as the most effective ergogenic supplement for high-intensity exercise. Evidence quality is considered high with consistent results across diverse populations.

Also Known As

N-methylguanidino acetic acidCrMethylguanidine-acetic acidCreatine hydrateα-methylguanidino acetic acidN-(aminoiminomethyl)-N-methylglycineКреатин моногидрат

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These statements have not been evaluated by the Food and Drug Administration. This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.

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