Creatine: What It Is, Forms, Cautions, and Clean Brands

Creatine is a compound your muscles use for quick energy, and one of the most studied sports supplements. It supports strength and power during high-intensity training.*

Forms and what to look for on the label

Creatine monohydrate is the standard. Micronized versions mix more easily. Fancier forms cost more without clear advantages.

Before you take it

Drink enough water. If you have kidney disease, talk to your doctor first.

What independent doctors say

Dr. Andrew Huberman gave creatine doses by body weight in an Apr 25, 2025 Ask Me Anything episode:

“if you weigh 150 pounds or less, take 5 grams of creatine monohydrate per day.” (Huberman Lab AMA #19, Apr 25, 2025)

For people between 150 and 200 pounds, he suggested “maybe 7 or 8 grams of creatine per day.” Above 200 pounds, he suggested 10 grams, and he added, “You do not need to exceed 10 grams per day.” He also said creatine monohydrate is the most heavily studied form.