Ingredient
free-acid Creatine
Also known as: creatine monohydrate, micronized creatine
Naturally occurring compound that provides rapid energy for high-intensity exercise by replenishing ATP. The most researched and evidence-backed sports supplement available.
5ProductsNumber of supplements in our database that contain this ingredient.
2Health ClaimsNumber of researched health benefits associated with this ingredient, rated by evidence strength (strong/moderate/weak).
3Side EffectsNumber of documented side effects from clinical literature and adverse event reports.
Health Claims & Evidence
strongIncreases strength and power
Well-researched ingredient for strength and power output. Effects are dose-dependent (typically 3-5g/day creatine monohydrate). Other creatine forms have less evidence.
2 studies on PubMed
Related studies:Automatically retrieved from PubMed based on keyword matching. Some may not directly address the specific claim above.International society of sports nutrition position stand: β-hydroxy-β-methylbutyrate (HMB).J Int Soc Sports Nutr (2025) · PMID 39699070The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study.Eur J Appl Physiol (2014) · PMID 24599749
moderateSupports brain function
Emerging evidence for cognitive benefits under stress, sleep deprivation, or in vegetarians. Brain studies typically use 5-20g/day, higher than standard athletic dosing.
0 studies on PubMed
Known Side Effects
- water retention
- weight gain (1-3 lbs)
- mild GI discomfort during loading
Drug Interactions
- caffeine (may slightly reduce efficacy)
- nephrotoxic drugs (caution)
Always consult your healthcare provider before combining supplements with medications.
