Amino Acid Derivative
Creatine (Monohydrate)
Strong EvidenceRecommended Dose
5 g creatine monohydrate daily
Timing
Any time, with water
Mechanism of Action
Replenishes phosphocreatine stores to rapidly regenerate ATP in neurons and muscle cells. Enhances brain bioenergetics, particularly under conditions of sleep deprivation or cognitive demand.
Side Effects & Safety
Initial water retention. Very well-studied safety profile. Rare GI discomfort. Does not cause kidney damage in healthy individuals despite persistent myths.
Synergies
CoQ10Rhodiola RoseaOmega-3