Creatine Monohydrate
Creatine monohydrate is one of the most studied sports supplements with strong evidence for short-duration high-intensity exercise. EFSA has authorized health claims for creatine and physical performance.
What it is
Creatine monohydrate is a nitrogenous organic acid bound to one water molecule, found naturally in muscle tissue and used as an ergogenic dietary supplement.
Dietary supplement ingredient for athletic performance, muscle strength, and lean mass.
Why it's flagged
- GI upset at high doses
- weight gain from water retention
- kidney concerns rarely substantiated in healthy adults
What regulators actually say
"A cause and effect relationship has been established between the consumption of creatine and an increase in physical performance during short-term, high intensity, repeated exercise bouts."
"Creatine is one of the most extensively studied dietary supplements ... evidence indicates creatine can increase strength, power, and lean body mass when combined with resistance exercise."
Regulatory status
United States — FDA
Lawful dietary ingredient under DSHEA; not GRAS-listed for general food use
European Union — EFSA
Authorized health claim under Commission Regulation (EU) No 432/2012
Scan it before you buy it
Get Ube on iOS or Android — point at any barcode, see what's actually in there.
Get the app