CREATINE MONOHYDRATE

Creatine monohydrate is also employed in laboratory research as a biochemical reference compound and as an ingredient in nutritional intervention studies involving human metabolism and exercise physiology.
Creatine monohydrate is used in the body to produce energy and can be found in certain foods, such as beef and oily fish.
Creatine monohydrate helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.

CAS Number: 6020-87-7
EC Number: 611-954-8
Molecular Formula: C₄H₁₁N₃O₃
(Also written as C₄H₉N₃O₂·H₂O)
Molecular Weight: 149.15 g/mol

SYNONYMS:
Creatine Monohydrate, Creatine Hydrate, Creatine, Monohydrate, Creatine Mono, N-Amidinosarcosine Monohydrate, N-Amidinosarcosine Hydrate, Glycine, N-(aminoiminomethyl)-N-methyl-, Monohydrate, N-Guanyl-N-methylglycine Monohydrate, Creatine Hydrate Powder, Creatine Monohydrate Powder

Creatine Monohydrate is the hydrated crystalline form of creatine, a naturally occurring nitrogen-containing organic acid synthesized in the human body from the amino acids glycine, arginine, and methionine.
Creatine monohydrate is primarily stored in skeletal muscles as phosphocreatine, where it plays a vital role in rapid energy production by regenerating adenosine triphosphate (ATP) during short-duration, high-intensity physical activity.
Due to its excellent stability, high purity, and extensive scientific documentation, creatine monohydrate is the most widely used and extensively studied form of creatine in nutritional supplements, sports nutrition products, clinical nutrition, and scientific research.

A firm-favourite amongst weightlifters, rugby players and sprinters, Creatine Monohydrate is the perfect supplement for those looking to increase muscle mass, power and strength.
Supplementing with Creatine monohydrate increases these levels found naturally within the body, providing muscles with the energy they need for intense spells of exercise.
This gives your muscles the energy they need to carry on working at a higher intensity for longer, boosting strength and power, ultimately helping to increase lean muscle mass.
Creatine monohydrate is one of the most effective supplements for exercise performance.

Several types are available, but Creatine monohydrate is currently the best form.
Creatine monohydrate has the best safety record, most scientific support and is at least as effective as any other form on the market.
Creatine monohydrate’s also widely available and typically has the lowest price.

Overall, it’s clear that creatine monohydrate is the best form you can take.
Creatine monohydrate is a natural source of energy that helps your skeletal muscles flex (contract).
High Quality: Pure and micronized creatine monohydrate formulation.
Increased Energy: Creatine monohydrate increases ATP production in muscle cells, leading to greater strength and performance.

Easy to Use: Thanks to its powder form, Creatine monohydrate can be easily added to water, fruit juice, or protein shakes.
Creatine monohydrate is a compound that comes from three amino acids, which are the building blocks of protein.
Most of the Creatine monohydrate in your body is stored in your muscles, and smaller amounts are stored in your brain.

Most creatine supplements use a form called creatine monohydrate.
The liver, kidneys and pancreas also naturally make Creatine monohydrate.
People usually get Creatine monohydrate through seafood and red meat.

A typical diet gives about 1 to 2 grams of Creatine monohydrate a day, and the body replaces about 1 to 3 grams a day to keep usual creatine stores.
Your body mainly stores Creatine monohydrate in muscle.
Much of Creatine monohydrate is held in a form called phosphocreatine.

This type of Creatine monohydrate is used to make energy quickly during short activity bursts.
Many people take Creatine monohydrate supplements to improve athletic performance and to increase muscle mass when combined with resistance training.

USES and APPLICATIONS of CREATINE MONOHYDRATE:
Creatine monohydrate is extensively used in sports nutrition products designed to improve athletic performance, muscular strength, and exercise capacity.
Creatine monohydrate is incorporated into pre-workout supplements, post-workout recovery formulations, protein powders, meal replacement products, functional beverages, energy drinks, and dietary supplements.

Creatine monohydrate is widely utilized in clinical nutrition research investigating muscle preservation, rehabilitation, neuromuscular disorders, sarcopenia, and metabolic health.
Pharmaceutical researchers study creatine monohydrate for its potential therapeutic applications in neurological disorders, mitochondrial dysfunction, muscular diseases, and age-related muscle loss.
Creatine monohydrate is also employed in laboratory research as a biochemical reference compound and as an ingredient in nutritional intervention studies involving human metabolism and exercise physiology.

Creatine monohydrate is used in the body to produce energy and can be found in certain foods, such as beef and oily fish.
Usage Recommendation of Creatine monohydrate: During the initial phase, 5 grams of Creatine monohydrate can be consumed once a day for the first week, mixed with water or fruit juice.
Creatine monohydrate helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.

CHARACTERISTICS of CREATINE MONOHYDRATE:
Creatine monohydrate is recognized for its excellent chemical stability, high purity, and consistent crystalline structure.
Creatine monohydrate is the most scientifically validated form of creatine and serves as the benchmark against which other creatine derivatives are compared.
Creatine monohydrate crystal contains one molecule of water integrated into the crystal lattice without reducing its biological effectiveness.

Creatine monohydrate demonstrates excellent long-term stability in dry powder formulations and maintains its quality under appropriate storage conditions.
Creatine monohydrate exhibits low volatility, minimal odor, and good compatibility with a wide variety of nutritional, pharmaceutical, and functional food ingredients.
Due to its highly polar molecular structure, Creatine monohydrate dissolves moderately in water and remains chemically stable in dry form for extended periods.

PROPERTIES of CREATINE MONOHYDRATE:
Creatine monohydrate functions as a naturally occurring energy-supporting compound that participates in cellular ATP regeneration.
Creatine monohydrate rapidly replenishes phosphocreatine stores in muscle tissue, supporting repeated high-intensity muscular contractions.
Creatine monohydrate possesses excellent physicochemical stability, low toxicity, and favorable handling characteristics.

Creatine monohydrate exhibits minimal chemical reactivity under normal processing conditions and maintains stability over a broad range of manufacturing environments.
Creatine monohydrate's crystalline structure contributes to excellent storage stability and ease of formulation into powders, capsules, tablets, beverages, and nutritional blends.
Creatine monohydrate is non-volatile, non-flammable, and does not readily undergo oxidation under normal conditions.

BENEFITS of CREATINE MONOHYDRATE:
Creatine monohydrate supports rapid energy production during high-intensity exercise by increasing phosphocreatine availability within muscle cells.
Creatine monohydrate has been shown to improve muscular strength, power output, sprint performance, and resistance exercise capacity.
Supplementation may contribute to increases in lean body mass by enhancing training adaptations and promoting intracellular water retention within muscle tissue.

Creatine monohydrate supports faster recovery between repeated bouts of intense exercise and may reduce muscular fatigue during short-duration, high-power activities.
Scientific research has also investigated Creatine monohydrate's potential roles in supporting cognitive performance under conditions of sleep deprivation or mental fatigue, promoting healthy aging, assisting rehabilitation following immobilization, and helping preserve muscle mass in various clinical settings.

HOW DOES CREATINE MONOHYDRATE WORK (MECHANISM OF ACTION)?
Creatine monohydrate is made by your body and stored in your muscles.
Creatine monohydrate is also found in your brain, kidneys, and pancreas.
Although your body makes most of the Creatine monohydrate it needs, you can also get small amounts from your diet, including from meat and fish.

Creatine monohydrate is an important source of energy for your muscles.
Taking Creatine monohydrate dietary supplements can increase the levels of creatine in your body.
This may improve your ability to do certain forms of heavy exercise and to build muscle.

WHAT IS CREATINE MONOHYDRATE USED FOR?
Creatine monohydrate is commonly used to build muscle and improve physical performance during certain forms of exercise.
Creatine monohydrate is also used to increase creatine levels in people with certain rare metabolic disorders.
The benefits of Creatine monohydrate for other uses are not well defined.
Creatine monohydrate may also be used for other conditions as determined by your health care provider.
Creatine monohydrate is available as a dietary supplement or as a medical food.

ARE THERE ANY BENEFITS OF CREATINE MONOHYDRATE FOR IMPROVED PHYSICAL PERFORMANCE?
Short, high-intensity exercise to increase power, speed, and jump performance: 
Studies involving participants engaged in sports such as soccer players, combat sport athletes, and some racquet sports, have shown benefits from using creatine monohydrate.
Strength performance for exercise durations less than 3 minutes: Systematic reviews report increased weight lifted during squats, at the leg press, and bench press among recreationally trained or competitive athletes.

Endurance exercise: 
Studies show that there does not appear to be any benefit from creatine monohydrate on aerobic performance, and some studies have shown a decline in performance.

Exercise-induced muscle damage: 
Creatine monohydrate may be effective in reducing the immediate muscle damage that happens right after exercise.
However, more research is needed to determine the right amount and timing of creatine use for improved recovery.

Muscle mass: 
Studies show that Creatine monohydrate supplementation combined with resistance training might promote a small increase in muscle mass of the upper and lower body.

Lean body mass: 
Separate from muscle mass, studies show that when combined with resistance training, males may experience an increase in lean body mass.
Creatine Monohydrate is manufactured with meticulously selected, specialized raw materials for those seeking a level of purity and safety beyond standard creatines on the market.
Compared to cheaper and unregulated creatines, Creatine monohydrate has significantly lower chemical content of DHT, DCD, creatine, and heavy metals.

Creatine Monohydrate is a naturally occurring compound that can be obtained through diet or synthesised in the liver and kidneys.
Creatine is predominantly stored in the muscles where it also exists in a phosphorylated form known as phosphocreatine (PCr).
The PCr energy pathway is responsible for short, intense efforts making creatine supplementation an effective way to improve performance.

Creatine monohydrate is involved in rapid ATP production primarily in skeletal muscle tissue via the action of creatine kinase(s).
Creatine monohydrate 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.

SOLUBILITY of CREATINE MONOHYDRATE:
Creatine monohydrate is soluble in water (17 g/L) at 20°C.
Creatine monohydrate is insoluble in ether.

NOTES of CREATINE MONOHYDRATE:
Store Creatine monohydrate in a cool place.
Keep Creatine monohydrate container tightly closed in a dry and well-ventilated place.
Creatine monohydrate is incompatible with oxidizing agents.

KEY BENEFITS of CREATINE MONOHYDRATE:
Creatine monohydrate increases muscle power and strength.
Creatine monohydrate boosts lean muscle mass.
Great energy source for bouts of intense exercise.
Beneficial for vegetarians and vegans as diet may lack creatine monohydrate.

ARE THERE ANY BENEFITS OF CREATINE MONOHYDRATE FOR COGNITIVE PERFORMANCE?
Can Creatine monohydrate help support brain health?
There isn't enough scientific evidence to confirm that creatine monohydrate supplements improve cognitive performance in healthy adults.
It’s possible that Creatine monohydrate supplementation might improve the cognitive performance of aged or stressed individuals, but there might not be a benefit for younger, unstressed individuals.
More research is needed to understand any potential benefit of Creatine monohydrate for boosting cognitive performance and what amounts may be appropriate.

Although there are some initial studies with rodents and among children with traumatic brain injury (TBI), it's unclear if creatine monohydrate might protect the brain or help individuals with complications due to brain injuries.
Dietary supplements are not medicines and are not intended to treat, cure, or prevent any disease or medical condition.
Therefore, research exploring the potential applications of Creatine monohydrate beyond its current use as a dietary supplement is needed.

5 REASONS WHY CREATINE MONOHYDRATE IS THE BEST
Creatine monohydrate is among the safest and most well-researched forms of creatine supplements.
Creatine monohydrate’s also widely available and generally the most cost-effective option.
Creatine monohydrate has been studied extensively as a dietary supplement for many years.

In fact, more than 1,000 studies have been conducted, which have shown that Creatine monohydrate is a top supplement for exercise performance.
Almost all of them used the same form of the supplement — creatine monohydrate.
What’s more, most scientists who study supplements believe that monohydrate is the best form.
Here are five science-backed reasons why this form is the best.

***Creatine monohydrate has the Best Safety Record
Many studies have shown that creatine monohydrate is very safe to consume.
The International Society of Sports Nutrition recently concluded, “There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects” (1).

Studies have reported that consuming monohydrate for two to five years appears to be safe, with no adverse effects documented.
Creatine monohydrate appears to be safe at higher doses, too.
Although a typical daily dose is 3–5 grams, people have taken doses of up to 30 grams per day for up to five years with no reported safety concerns.
The only common side effect is weight gain.

However, this should not be viewed as a bad thing.
Creatine monohydrate increases the water content of muscle cells, and it can also help increase muscle mass.
Any weight gain you may experience as a result of using this supplement is due to an increase in water or muscle, not fat.
Although forms of Creatine monohydrate other than monohydrate may also be safe to consume, there’s very little scientific evidence that confirms this.

***Creatine monohydrate has the Most Scientific Support
The vast majority of the more than 1,000 studies on Creatine monohydrate have used the monohydrate form.
Besides this form, the other main forms of Creatine monohydrate on the market are:
Creatine ethyl ester
Creatine hydrochloride
Buffered creatine
Liquid creatine
Creatine magnesium
chelate

While each of these forms has a handful of studies examining it, the information on the effects of these forms in humans is limited.
Almost all the health and exercise benefits of taking Creatine monohydrate supplements have been demonstrated in studies using monohydrate.
These benefits include muscle gain, improved exercise performance and possible brain benefits.

Studies have shown that this supplement can increase strength gains from a weight-training program by about 5–10%, on average.
Additionally, a large review of dietary supplements found that creatine monohydrate was the most effective for muscle gain.

***Creatine monohydrate improves Exercise Performance Just as Well or Better Than Other Forms
Creatine monohydrate exerts a variety of effects on health and exercise performance, including increased strength, power and muscle mass.
Several studies have compared monohydrate and other forms for their effects on exercise performance.
Creatine monohydrate appears to be better than the ethyl ester and liquid forms of creatine.

One study found that Creatine monohydrate increases creatine content in the blood and muscles better than the ethyl ester form.
Another study reported that participants’ cycling performance increased by 10% when they took a monohydrate powder, but did not increase when they took liquid creatine.
However, a few small, initial studies have suggested that the buffered and magnesium chelate forms of creatine may be as effective as monohydrate at improving exercise performance.

Specifically, these forms may be equally effective for increasing bench-press strength and power production during cycling.
No suitable studies have compared the monohydrate and hydrochloride forms.
Overall, there is simply not enough scientific evidence to conclude you should take any form of creatine other than monohydrate.
While some new forms may be promising, the amount of evidence for monohydrate is much more impressive than the evidence for all other forms.

***Creatine monohydrate is the Easiest to Find
Some new forms of Creatine monohydrate are only available in multi-ingredient products, such as pre-workout supplements.
If you buy these, you’ll be paying for a handful of other supplements besides the one you actually want.
What’s more, these other ingredients are often unnecessary and do not have the same scientific support as Creatine monohydrate.
Other forms of creatine, such as hydrochloride and ethyl ester, can be purchased as an individual ingredient.

However, these are only available from a small number of sellers online or in stores.
On the other hand, the monohydrate form is easy to buy as a single ingredient.
With a quick online search, you’ll find many options to buy creatine monohydrate without any other ingredients added.

***Is the Cheapest
Not only is monohydrate the easiest form of Creatine monohydrate to find as a single ingredient, it is also the cheapest.
There are a few possible reasons why.
Since Creatine monohydrate has been available for longer than other forms of Creatine monohydrate, it may be cheaper to produce.
Additionally, since many companies make this form of Creatine monohydrate, there is more competition to keep prices low.

RESEARCH ON CREATINE MONOHYDRATE SUPPLEMENT USE FOR SPECIFIC ACTIVITIES AND CONDITIONS SHOWS:
*Strength, muscle size and performance.
Creatine monohydrate use might help an athlete do more work during repeated short bursts of high-intensity exercise, such as lifting weights or sprinting.
Creatine monohydrate, especially when combined with resistance training, can lead to greater gains in muscle strength, muscle size and athletic performance.

*Injury prevention and recovery.
Research does not show a higher risk of muscle cramps or muscle injury in people who take Creatine monohydrate supplements.
Some studies suggest that Creatine monohydrate may support injury prevention and rehabilitation in athletes, but more research is needed.

*Rare Creatine monohydrate-metabolizing syndromes.
In children with certain Creatine monohydrate deficiency syndromes, creatine supplements might improve some symptoms.

*Memory and brain health.
Some early research suggests that Creatine monohydrate supplements might improve memory and thinking skills, especially in older adults.

*More research is needed.
Strength and bone health in older adults.
Older adults who take Creatine monohydrate supplements and do resistance exercises can improve strength.
Research does not show a clear benefit for total bone mineral density.

*Heart failure.
Evidence is limited and it's unclear whether Creatine monohydrate supplements help treat heart failure.
People with low levels of Creatine monohydrate, such as vegetarians, may see more benefits from creatine supplements and larger increases in muscle creatine stores.

PHYSICAL and CHEMICAL PROPERTIES of CREATINE MONOHYDRATE:
Appearance: White crystalline powder.
Physical State: Solid.
Odor: Odorless.
Color: White to slightly yellow.
Molecular Formula: C₄H₁₁N₃O₃.
Molecular Weight: 149.15 g/mol.
CAS Number: 6020-87-7.
EC Number: 611-954-8.
Melting Point: Approximately 292°C (decomposes).
Density: Approximately 0.55–0.64 g/cm³ (bulk density may vary).
pH (10 g/L aqueous solution): Approximately 6.9.

Water Solubility: Slightly soluble in water (approximately 13 g/L at 20°C).
Solubility: Slightly soluble in water; practically insoluble in ethanol and diethyl ether.
Hygroscopicity: Hygroscopic; absorbs moisture from the atmosphere during prolonged exposure.
Stability: Stable under normal storage conditions.
Decomposition: Decomposes upon strong heating rather than boiling.
Vapor Pressure: Negligible under normal conditions.
Flash Point: Not applicable (non-flammable solid).
Autoignition Temperature: Above 800°C.
Explosive Properties: Not classified as explosive.
Oxidizing Properties: Not classified as oxidizing.

Partition Coefficient (Log P): Very low due to its highly polar structure.
Chemical Nature: Nitrogen-containing organic acid derivative.
Crystal Form: Crystalline monohydrate.
Hydrogen Bonding: Forms a stable crystal lattice through hydrogen bonding with one molecule of water.
Compatibility: Compatible with most dry nutritional formulations and pharmaceutical excipients.
Shelf Stability: Excellent when stored in tightly sealed containers protected from moisture.
CAS Number: 6020-87-7
EC Number: 611-954-8
Molecular Formula: C₄H₁₁N₃O₃
(Also written as C₄H₉N₃O₂·H₂O)

Molecular Weight: 149.15 g/mol
CAS: 6020-87-7
IUPAC Name: 2-(N-methylcarbamimidamido)acetic acid hydrate
Molecular Formula: C4H11N3O3
InChI Key: MEJYXFHCRXAUIL-UHFFFAOYSA-N
SMILES: O.CN(CC(O)=O)C(N)=N
Molecular Weight (g/mol): 149.15
Synonym: creatine hydrate
Form: Powder or crystalline powder
Loss on Drying: 6.43-17.09% (105°C, 0.5-1.5 waters)
Appearance (Color): White to cream to yellow
Assay (Non-aqueous acid-base Titration): ≥98.5 to ≤101.5%

FIRST AID MEASURES of CREATINE MONOHYDRATE:
-Description of first-aid measures
*General advice:
Show this material safety data sheet to the doctor in attendance.
*If inhaled:
After inhalation: 
Fresh air.
*In case of skin contact: 
Take off immediately all contaminated clothing. 
Rinse skin with
water/ shower.
*In case of eye contact:
After eye contact: 
Rinse out with plenty of water. 
Call in ophthalmologist. 
Remove contact lenses.
*If swallowed:
After swallowing: 
Immediately make victim drink water (two glasses at most). 
Consult a physician.
-Indication of any immediate medical attention and special treatment needed.
No data available

ACCIDENTAL RELEASE MEASURES of CREATINE MONOHYDRATE:
-Environmental precautions:
Do not let product enter drains.
-Methods and materials for containment and cleaning up:
Cover drains. 
Collect, bind, and pump off spills. 
Observe possible material restrictions. 
Take up dry. 
Dispose of properly. 
Clean up affected area.

FIRE FIGHTING MEASURES of CREATINE MONOHYDRATE:
-Extinguishing media:
*Suitable extinguishing media:
Carbon dioxide (CO2) 
Foam 
Dry powder
*Unsuitable extinguishing media:
For this substance/mixture no limitations of extinguishing agents are given.
-Further information:
Prevent fire extinguishing water from contaminating surface water or the ground water system.

EXPOSURE CONTROLS/PERSONAL PROTECTION of CREATINE MONOHYDRATE:
-Control parameters:
--Ingredients with workplace control parameters:
-Exposure controls:
--Personal protective equipment:
*Eye/face protection:
Use equipment for eye protection. 
Safety glasses
*Body Protection:
protective clothing
*Respiratory protection:
Recommended Filter type: Filter A 
-Control of environmental exposure:
Do not let product enter drains.

HANDLING and STORAGE of CREATINE MONOHYDRATE:
-Conditions for safe storage, including any incompatibilities:
*Storage conditions:
Tightly closed. 
Dry.

STABILITY and REACTIVITY of CREATINE MONOHYDRATE:
-Chemical stability:
The product is chemically stable under standard ambient conditions (room temperature).
-Possibility of hazardous reactions:
No data available