Creatine Monohydrate for longevity
Grade AThe most-studied performance supplement in history with growing evidence for cognitive and neuroprotective benefit.
94/100 Evidence Strength
Why Creatine Monohydrate matters for longevity
The most-studied performance supplement in history with growing evidence for cognitive and neuroprotective benefit.
- Strength and lean mass
- Improved cognition under sleep deprivation
- Potential neuroprotection
Typical dose
5 g daily
Best timing
Any time of day, consistent
Evidence grade
Grade A 94/100
Mechanism of action
Increases phosphocreatine stores in muscle and brain, accelerating ATP regeneration during high-energy demand.
Dosage & Timing
Typical
5 g daily
Range
3–10 g
Timing
Any time of day, consistent
With Food
Not required
Form
Micronized powder
Category
Cognition
Reported Benefits
- Strength and lean mass
- Improved cognition under sleep deprivation
- Potential neuroprotection
Side Effects
- Water retention
- GI upset at >10g
Contraindications
- Severe renal impairment
Known Interactions
CaffeineConflicting reports; effects appear minimal in practice.
References
Creatine Monohydrate — Frequently Asked Questions
Common questions about dose, benefits, side effects and longevity use of Creatine Monohydrate.
What is the typical dose of Creatine Monohydrate?+
5 g daily (range 3–10 g). Any time of day, consistent. Food not required.
How does Creatine Monohydrate work in the body?+
Increases phosphocreatine stores in muscle and brain, accelerating ATP regeneration during high-energy demand.
What are the longevity benefits of Creatine Monohydrate?+
The most-studied performance supplement in history with growing evidence for cognitive and neuroprotective benefit. Reported benefits include: Strength and lean mass; Improved cognition under sleep deprivation; Potential neuroprotection.
What are the side effects of Creatine Monohydrate?+
Water retention; GI upset at >10g Avoid in: Severe renal impairment.
What is Creatine Monohydrate commonly stacked with for longevity?+
Whey protein, Magnesium, Beta-alanine.
Comparison vs Alternatives
All Supplements →| Attribute | Creatine MonohydrateThis page | Lion's Mane | L-Theanine |
|---|---|---|---|
| Evidence | Grade A94/100 | Grade B61/100 | Grade A78/100 |
| Category | Cognition | Cognition | Cognition |
| Best for | Strength and lean mass | Improved cognitive scores in mild cognitive impairment (small Japanese RCT) | Calm, focused attention without sedation |
| Typical dose | 5 g daily | 1 g dual-extract daily | 100–200 mg with caffeine, or 200–400 mg alone |
| Timing | Any time of day, consistent | Any time, with or without food | With morning caffeine, or 30–60 min before bed for sleep |
| Form | Micronized powder | Dual-extract (water + ethanol) capsule or powder — single-extract products are notably weaker | Capsule, powder, or naturally present in matcha/green tea |
| Action | Current page | View → | View → |