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Creatine Monohydrate is the monohydrate form of creatine similar or identical to endogenous creatine produced in the liver, kidneys, and pancreas. Pure creatine is a white, tasteless,odorless powder, that is a naturally occurring metabolite found in muscle tissue.
Creatine monohydrate is an amino acid produced in the human body that plays a role in replenishing the energy supply to muscle cells.
Creatine Monohydrate is usually produced to a purity of 99.5 percent or higher.
CAS Number: 6020-87-7
Molecular Formula: C4H11N3O3
Molecular Weight: 149.15
EINECS Number: 611-954-8
Synonyms: Creatine monohydrate, 6020-87-7, 2-(1-Methylguanidino)acetic acid hydrate, Creatine hydrate, Creatine, monohydrate, Creapure, Glycine, N-(aminoiminomethyl)-N-methyl-, monohydrate, MFCD00071582, UNII-9603LN7R2Q, 2-[carbamimidoyl(methyl)amino]acetic acid;hydrate, Creatine (monohydrate), 9603LN7R2Q, N-(Aminoiminomethyl)-N-methylglycine monohydrate, DTXSID10208954, Glycine, N-(aminoiminomethyl)-N-methyl-, hydrate, CREATINE MONOHYDRATE [WHO-DD], Glycine, N-(aminoiminomethyl)-N-methyl-, hydrate (1:1), Creatine Supplement, creatine-monohydrate, Glycine, N-(aminoiminomethyl)-N-methyl-, hydrate (1:1); Creatine, monohydrate (8CI); Glycine, N-(aminoiminomethyl)-N-methyl-, monohydrate (9CI); Creapure, SCHEMBL53010, Creatine monohydrate, >=98%, CHEMBL5275950, DTXCID60131445, s6023, N-Amidinosarcosine monohydrate, AKOS002391125, CS-W018178, DS-9420, FC15780, HY-W017462, AC-15066, SY036143, DB-053557, D70219, N-(aminoiminomethyl)-N-methyl-Glycine, monohydrate, Q27271832, Creatine, United States Pharmacopeia (USP) Reference Standard, Glycine,N-(aminoiminomethyl)-N-(methyl-d3)-,monohydrate(9ci), 611-954-, N-GUANYL-N-METHYLGLYCINE;N-GUANYL-N-METHYLGLYCINE, MONOHYDRATE;N-METHYL-N-GUANYLGLYCINE MONOHYDRATE;N-AMIDINOSARCOSINE;N-AMIDINOSARCOSINE HYDRATE;N-AMIDINOSARCOSINE MONOHYDRATE;Glycine, N-(aminoiminomethyl)-N-methyl-, monohydrate;jisuanyisui
Until recently, the primary use for creatine was as a laboratory reagent, demand for which was relatively limited.
In the early 1990's, however, weight trainersand other athletes began using creatine in the belief that it stimulates muscle growth and reduces muscle fatigue.
Creatine Monohydrate is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.
Creatine Monohydrate has many benefits for health and performance.
The most common is creatine monohydrate, a dietary supplement that improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise.
It can also inhibit the generation of muscle fatigue factors, reduce fatigue and tension, restore physical fitness, accelerate protein synthesis in the human body, make muscles stronger, enhance muscle elasticity, reduce cholesterol, blood lipids, and blood sugar levels, improve middle-aged and elderly Muscular dystrophy, and delay aging.
Creatine Monohydrate is a naturally occurring compound that is synthesized in the human body from the amino acids arginine, glycine, and methionine, and is primarily stored in the muscles where it plays a crucial role in the production of adenosine triphosphate (ATP), which serves as the primary energy currency during high-intensity, short-duration activities like weightlifting or sprinting.
Creatine Monohydrate is commonly used as a dietary supplement by athletes and fitness enthusiasts because it helps to increase intramuscular creatine stores, thereby enhancing the body’s ability to produce energy rapidly, which can lead to improved strength, power, and muscle mass over time when combined with resistance training.
Creatine Monohydrate is the most widely researched and clinically validated form of creatine, known for its excellent bioavailability and safety profile, and it is often favored for its simplicity, affordability, and effectiveness in supporting physical performance and recovery.
Creatine Monohydrate is a nitrogenous compound that acts as a high-energy reservoir for the rapid regeneration of ATP.
Approximately 95% of creatine is found in skeletal muscle, primarily as phosphocreatine.
Creatine Monohydrate can be acquired through dietary consumption or formed from L-arginine, glycine, and L-methionine in a multi-step reaction that occurs in the kidneys and liver.
Creatine Monohydrate is then transported to muscle tissue.
Creatine Monohydrate supplementation is used for the enhancement of sports performance, primarily by increasing muscle mass. Creatine is also being investigated as a treatment of neuromuscular diseases, where it may aid in neuroprotection and by improving the cellular bioenergetic state.
Creatine Monohydrate is a naturally-occurring substance that's found in meat and fish, and also made by the human body in the liver, kidneys, and pancreas.
It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy.
During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is used as a source of ATP, a major carrier of energy within the human body.
Creatine Monohydrate supplements are popular among body builders and competitive athletes.
Creatine Monohydrate is estimated that Americans spend roughly $14 million per year on creatine supplements.
The attraction of creatine is that it may increase lean muscle mass and enhance athletic performance, particularly during high-intensity, short-duration sports (like high jumping and weight lifting).
Creatine Monohydrate is an organic compound with the nominal formula (H2N)(HN)CN(CH3)CH2CO2H.
It exists in various tautomers in solutions (among which are neutral form and various zwitterionic forms).
Creatine Monohydrate is found in vertebrates, where it facilitates recycling of adenosine triphosphate (ATP), primarily in muscle and brain tissue.
Recycling is achieved by converting adenosine diphosphate (ADP) back to ATP via donation of phosphate groups. Creatine also acts as a buffer.
Creatine Monohydrate was first identified in 1832 when Michel Eugène Chevreul isolated it from the basified water-extract of skeletal muscle.
He later named the crystallized precipitate after the Greek word for meat, κρέας (kreas).
In 1928, creatine was shown to exist in equilibrium with creatinine.
Studies in the 1920s showed that consumption of large amounts of creatine did not result in its excretion.
This result pointed to the ability of the body to store creatine, which in turn suggested its use as a dietary supplement.
In 1912, Harvard University researchers Otto Folin and Willey Glover Denis found evidence that ingesting creatine can dramatically boost the creatine content of the muscle.
In the late 1920s, after finding that the intramuscular stores of creatine can be increased by ingesting creatine in larger than normal amounts, scientists discovered phosphocreatine (creatine phosphate), and determined that creatine is a key player in the metabolism of skeletal muscle. It is naturally formed in vertebrates.
The discovery of phosphocreatine was reported in 1927.
In the 1960s, creatine kinase (CK) was shown to phosphorylate ADP using phosphocreatine (PCr) to generate ATP.
Creatine Monohydrate follows that ATP - not PCr - is directly consumed in muscle contraction. CK uses creatine to "buffer" the ATP/ADP ratio.
While creatine's influence on physical performance has been well documented since the early twentieth century, it came into public view following the 1992 Olympics in Barcelona.
An August 7, 1992 article in The Times reported that Linford Christie, the gold medal winner at 100 meters, had used creatine before the Olympics (however, it should also be noted that Christie was found guilty of doping later in his career).
An article in Bodybuilding Monthly named Sally Gunnell, who was the gold medalist in the 400-meter hurdles, as another creatine user.
In addition, The Times also noted that 100 meter hurdler Colin Jackson began taking creatine before the Olympics.
At the time, low-potency creatine supplements were available in Britain, but creatine supplements designed for strength enhancement were not commercially available until 1993 when a company called Experimental and Applied Sciences (EAS) introduced the compound to the sports nutrition market under the name Phosphagen.
Research performed thereafter demonstrated that the consumption of high glycemic carbohydrates in conjunction with creatine increases creatine muscle stores.
In its supplement form, Creatine Monohydrate typically appears as a white, odorless, tasteless crystalline powder that is easily mixed with water or other liquids and consumed either as a daily maintenance dose or in a loading phase followed by a reduced dose for continued support.
Melting point: 292 °C (dec.) (lit.)
Density: 0.55–0.64 g/cm³
RTECS: MB7706000
storage temp.: 2–8°C
solubility: slightly soluble in water, insoluble in ethanol and ether
form: Crystalline Powder
color: White to yellow
Odor: Odorless
pH: 6.9 (10 g/L, H₂O, 20℃)
Water Solubility: 13 g/L (20 ºC)
Merck: 14,2568
BRN: 907175
Stability: Hygroscopic
InChI: InChI=1S/C4H9N3O2.H2O/c1-7(4(5)6)2-3(8)9;/h2H2,1H3,(H3,5,6)(H,8,9);1H2
InChIKey: MEJYXFHCRXAUIL-UHFFFAOYSA-N
SMILES: N(C)(C(N)=N)CC(=O)O.O
LogP: -1.877 (est)
Creatine Monohydrate supplementation is promoted as an ergogenic aid, which refers to a product purported to enhance energy production,utilization, control, and efficiency (Mujika and Padilla,1997).
Creatine Monohydrate is purported to increase power, strength, and muscle mass and to decrease performance time.
Involved with rapid ATP production primarily in skeletal muscle tissue via the action of creatine kinase(s).
Creatine Monohydrate is a naturally occurring non-protein compound and the primary constituent of phosphocreatine, which is used to regenerate ATP within the cell.
95% of the human body's total creatine and phosphocreatine stores are found in skeletal muscle, while the remainder is distributed in the blood, brain, testes, and other tissues.
The typical creatine content of skeletal muscle (as both creatine and phosphocreatine) is 120 mmol per kilogram of dry muscle mass, but can reach up to 160 mmol/kg through supplementation.
Approximately 1–2% of intramuscular creatine is degraded per day and an individual would need about 1–3 grams of creatine per day to maintain average (unsupplemented) creatine storage.
An omnivorous diet provides roughly half of this value, with the remainder synthesized in the liver and kidneys.
Creatine Monohydrate is not an essential nutrient.
Creatine Monohydrate is an amino acid derivative, naturally produced in the human body from the amino acids glycine and arginine, with an additional requirement for S-adenosyl methionine (a derivative of methionine) to catalyze the transformation of guanidinoacetate to creatine.
In the first step of the biosynthesis, the enzyme arginine:glycine amidinotransferase (AGAT, EC:2.1.4.1) mediates the reaction of glycine and arginine to form guanidinoacetate.
Creatine Monohydrate is then methylated by guanidinoacetate N-methyltransferase (GAMT, EC:2.1.1.2), using S-adenosyl methionine as the methyl donor.
Creatine itself can be phosphorylated by creatine kinase to form phosphocreatine, which is used as an energy buffer in skeletal muscles and the brain.
A cyclic form of creatine, called creatinine, exists in equilibrium with its tautomer and with creatine.
The most common creatine supplement is creatine monohydrate.
It’s a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises, such as weightlifting, sprinting and bicycling. Other forms of creatine don’t appear to have these benefits.
Creatine Monohydrate is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle by playing a key role in muscle energy metabolism.
It is produced in the liver, pancreas, and kidneys and can also be derived from food and dietary supplements.
Creatine provides the energy needed for muscle contraction and substantially improves performance in high-intensity exercise because it improves anaerobic capacity and protein synthesis.
Therapeutically, it has been used to treat some types of muscular dystrophy, ocular atrophy, and some types of sclerosis.
Creatine Monohydrate (a dietary supplement) is demanded by many athletes and is neither regulated by the Food and Drug Administration (FDA) nor prohibited by the International Olympic Committee (IOC).
Creatine Monohydrate is transported through the blood and taken up by tissues with high energy demands, such as the brain and skeletal muscle, through an active transport system.
The concentration of ATP in skeletal muscle is usually 2–5 mM, which would result in a muscle contraction of only a few seconds.
During times of increased energy demands, the phosphagen (or ATP/PCr) system rapidly resynthesizes ATP from ADP with the use of phosphocreatine (PCr) through a reversible reaction catalysed by the enzyme creatine kinase (CK).
The phosphate group is attached to an NH center of the creatine.
In skeletal muscle, PCr concentrations may reach 20–35 mM or more.
Additionally, in most muscles, the ATP regeneration capacity of CK is very high and is therefore not a limiting factor.
Although the cellular concentrations of ATP are small, changes are difficult to detect because ATP is continuously and efficiently replenished from the large pools of PCr and CK.
A proposed representation has been illustrated by Krieder et al.
Creatine Monohydrate has the ability to increase muscle stores of PCr, potentially increasing the muscle's ability to resynthesize ATP from ADP to meet increased energy demands.
Creatine Monohydrate supplementation appears to increase the number of myonuclei that satellite cells will 'donate' to damaged muscle fibers, which increases the potential for growth of those fibers.
This increase in myonuclei probably stems from creatine's ability to increase levels of the myogenic transcription factor MRF4.
Early research proposed that the osmotic effect of creatine supplementation serves as a cellular stressor (osmosensing) that acts as an anabolic stimulus for protein synthesis signal pathways.
Other reports indicated that creatine directly affects muscle protein synthesis via modulations of components in the mammalian target of rapamycin (mTOR) pathway.
Creatine Monohydrate may also directly affect the myogenic process (formation of muscle tissue), by altering secretions of myokines, such as myostatin and insulin-like growth factor-1, and expressions of myogenic regulatory factors, resulting in enhanced satellite cells mitotic activities and differentiation into myofiber.
There is still no clear understanding of the mechanisms of action regarding how creatine affects muscle mass/growth, but current evidence suggests it may exert its effects through multiple approaches, with converging impacts on protein synthesis and myogenesis.
Creatine Monohydrate is a chemical found naturally in the body.
It's also in red meat and seafood.
It is often used to improve exercise performance and muscle mass.
Creatine Monohydrate is involved in making energy for muscles.
About 95% of it is found in skeletal muscle the majority of sports supplements in the US contain creatine.
People who have lower Creatine Monohydrate levels when they start taking creatine seem to get more benefit than people who start with higher levels.
Genetic deficiencies in the creatine biosynthetic pathway lead to various severe neurological defects.
Clinically, there are three distinct disorders of creatine metabolism, termed cerebral creatine deficiencies.
Deficiencies in the two synthesis enzymes can cause L-arginine:glycine amidinotransferase deficiency caused by variants in GATM and guanidinoacetate methyltransferase deficiency, caused by variants in GAMT.
Both biosynthetic defects are inherited in an autosomal recessive manner.
A third defect, creatine transporter defect, is caused by mutations in SLC6A8 and is inherited in a X-linked manner.
This condition is related to the transport of creatine into the brain.
Most of the research to-date on creatine has predominantly focused on the pharmacological properties of creatine, yet there is a lack of research into the pharmacokinetics of creatine.
Studies have not established pharmacokinetic parameters for clinical usage of creatine such as volume of distribution, clearance, bioavailability, mean residence time, absorption rate, and half life.
A clear pharmacokinetic profile would need to be established prior to optimal clinical dosing.
An approximation of 0.3 g/kg/day divided into 4 equal spaced intervals has been suggested since creatine needs may vary based on body weight.
Creatine Monohydrate has also been shown that taking a lower dose of 3 grams a day for 28 days can also increase total muscle creatine storage to the same amount as the rapid loading dose of 20 g/day for 6 days.
However, a 28-day loading phase does not allow for ergogenic benefits of creatine supplementation to be realized until fully saturated muscle storage.
This elevation in muscle creatine storage has been correlated with ergogenic benefits discussed in the research section. However, higher doses for longer periods of time are being studied to offset creatine synthesis deficiencies and mitigating diseases.
Creatine Monohydrate is sometimes reported to have a beneficial effect on brain function and cognitive processing, although the evidence is difficult to interpret systematically and the appropriate dosing is unknown.
The greatest effect appears to be in individuals who are stressed (due, for instance, to sleep deprivation) or cognitively impaired.
A 2018 systematic review found that "generally, there was evidence that short term memory and intelligence/reasoning may be improved by creatine administration", whereas for other cognitive domains "the results were conflicting".
Another 2023 review initially found evidence of improved memory function.
However, it was later determined that faulty statistics lead to the statistical significance and after fixing the "double counting", the effect was only significant in older adults.
A meta-analysis found that creatine treatment increased muscle strength in muscular dystrophies, and potentially improved functional performance.
Creatine Monohydrate treatment does not appear to improve muscle strength in people who have metabolic myopathies.
High doses of creatine lead to increased muscle pain and an impairment in activities of daily living when taken by people who have McArdle disease.
According to a clinical study focusing on people with various muscular dystrophies, using a pure form of creatine monohydrate can be beneficial in rehabilitation after injuries and immobilization.
One well-documented effect of creatine supplementation is weight gain within the first week of the supplement schedule, likely attributable to greater water retention due to the increased muscle creatine concentrations by means of osmosis.
A 2009 systematic review discredited concerns that creatine supplementation could affect hydration status and heat tolerance and lead to muscle cramping and diarrhea.
Despite weight gain due to water retention and potential cramps being two seemingly "common" side effects, new research indicates that these side effects are likely not the result of creatine usage.
In addition, the initial water retention is attributed to more short-term creatine use (the "loading" phase). Studies have shown that creatine usage does not necessarily affect total body water relative to muscle mass in the long-term.
Uses:
Creatine Monohydrate is a natural compound made from the amino acids l-arginine, glycine, and methionine.
Creatine monohydrate is a creatine with one molecule of water connected to it.
Our bodies can produce creatine, however they also can take in and store creatine found in diverse meals like meat, eggs, and fish.
Creatine Monohydrate is involved in rapid ATP production primarily in skeletal muscle tissue via the action of creatine kinase(s).
It may be used as a supplement to study its uptake mechanism and metabolism of action.
Creatine Monohydrate is used in the treatment of neuromuscular diseases.
Creatine supplementation for sporting performance enhancement is considered safe for short-term use but there is a lack of safety data for long term use, or for use in children and adolescents.
Some athletes choose to cycle on and off creatine.
A 2018 review article in the Journal of the International Society of Sports Nutrition said that creatine monohydrate might help with energy availability for high-intensity exercise.
Creatine Monohydrate use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5% to 15%.
Creatine Monohydrate has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise.
Creatine Monohydrate is proven to boost the recovery and work capacity of an athlete, and multi-applicable capabilities upon athletes have given it a lot of interest over the course of the past decade.
A survey of 21,000 college athletes showed that 14% of athletes take creatine supplements to try to improve performance.
Compared to normal athletes, those with creatine supplementation have been shown to produce better athletic performance.
Non-athletes report taking creatine supplements to improve appearance.
Most human studies have taken place in laboratories, not in people actually playing sports.
Preliminary studies show that creatine supplements improve strength and lean muscle mass during high-intensity, short-duration exercises, such as weight lifting.
In these studies, the positive results were seen mainly in young people, around 20 years old.
Researchers aren't clear on how creatine supplementation improves performance.
But Creatine Monohydrate may allow the body to use fuel more efficiently during exercise and increase muscle production. More research is needed.
Creatine Monohydrate does not seem to improve performance in exercises that requires endurance, like running, or in exercise that isn't repeated, although study results are mixed.
Creatine Monohydrate is not banned by the National Collegiate Athletic Association (NCAA) or the International Olympic Committee, but using it for athletic performance is controversial.
The NCAA prohibits its member schools from giving creatine and other muscle-building supplements to athletes, although it doesn't ban athletes from using it.
Creatine Monohydrate appears to be generally safe, although when it is taken at high doses there is the potential for serious side effects, such as kidney damage.
High doses may also stop the body from making its own creatine.
Some Creatine Monohydrate supplements may be marketed directly to teens, claiming to help them change their bodies without exercising.
However, one survey conducted with college students found that teen athletes frequently exceed the recommended loading and maintenance doses of creatine.
Creatine Monohydrate has not been tested to determine whether it is safe or effective in people under 19.
Creatine Monohydrate is also widely utilized in vegetarian and vegan diets as a supplement to compensate for the lack of creatine naturally found in animal-based foods, which can result in lower baseline muscle creatine levels and, therefore, a more noticeable benefit from supplementation in terms of strength, energy levels, and physical endurance.
In cognitive and neurological research, creatine monohydrate has shown promising results in supporting short-term memory, mental fatigue resistance, and overall cognitive function—especially in situations of sleep deprivation or high mental stress—since the brain also relies heavily on ATP for optimal performance.
Some evidence supports its inclusion in rehabilitation programs for patients recovering from injury or surgery, where muscle atrophy or strength loss is a concern, as creatine supplementation may help maintain muscle integrity and accelerate the regaining of functional capacity when combined with physical therapy.
In pediatric medicine, under professional supervision, creatine monohydrate has been used to support children with certain inborn errors of metabolism, like creatine synthesis deficiencies, which can lead to developmental delays, seizures, and cognitive impairment if untreated.
In aging populations, creatine monohydrate has been studied for its potential to combat sarcopenia, the age-related loss of muscle mass and strength, and when combined with resistance training, it may help older adults maintain mobility, reduce the risk of falls, and improve quality of life.
There’s also growing interest in creatine’s role in glucose metabolism and insulin sensitivity, with early studies indicating that it might support improved glucose control when combined with exercise, potentially benefiting those with insulin resistance or type 2 diabetes.
Creatine Monohydrate is primarily used as a dietary supplement to enhance physical performance, particularly in high-intensity, short-duration activities such as weightlifting, sprinting, or interval training, by increasing the availability of phosphocreatine in the muscles, which helps regenerate adenosine triphosphate (ATP)—the body’s primary energy molecule.
It is frequently used by athletes, bodybuilders, and fitness enthusiasts to support improvements in strength, power output, and lean muscle mass, especially when combined with consistent resistance or anaerobic training, as it allows for greater workload capacity during exercise.
Additionally, Creatine Monohydrate is used during post-exercise recovery phases, as it may help reduce muscle cell damage and inflammation, promote faster recovery between sessions, and support the retention of muscle mass during periods of calorie restriction or intense training.
Beyond sports and fitness, research has explored the potential use of creatine monohydrate in clinical settings for neuroprotection and cognitive health, suggesting it may benefit individuals with neurodegenerative conditions such as Parkinson’s disease or muscular dystrophies by supporting cellular energy metabolism in both muscle and brain tissues.
In some medical contexts, it has also been investigated for its potential to support people with heart failure or certain mitochondrial disorders, since improved cellular energy efficiency can positively impact muscle function and fatigue resistance in chronically ill patients.
Safety Profile:
While Creatine Monohydrate is generally considered safe for healthy individuals when taken in recommended doses, excessive or improperly monitored use can lead to potential kidney stress or dysfunction, especially in individuals with preexisting kidney conditions or those who consume it in extremely high amounts over prolonged periods without adequate hydration.
Some users may experience gastrointestinal discomfort, including bloating, nausea, cramping, or diarrhea, particularly when taking large loading doses at once or not dissolving the powder properly in liquid before consumption.
There is a potential for muscle cramps or strains, especially in athletes who supplement without maintaining proper electrolyte balance and hydration, although evidence on this is mixed and often anecdotal rather than scientifically confirmed.
Because creatine draws water into muscle cells to increase their volume, individuals may experience temporary weight gain, which could be mistaken for fat gain and may not be desirable for athletes in weight-class-based sports or those trying to maintain a certain physique.
In rare cases, especially when used with stimulants or performance-enhancing drugs, creatine supplementation may contribute to dehydration or heat-related illnesses if the individual does not compensate with adequate fluid intake during intense exercise or in hot environments.
