Creatine Monohydrate
The most studied and cost-effective form of creatine supplementation. Creatine is a naturally occurring compound found primarily in muscle tissue that supports the regeneration of ATP — the cell's primary energy currency. Supplementing with 3–5g daily increases phosphocreatine stores in muscle, supporting strength, power output, and training adaptation. An emerging evidence base also supports cognitive benefits, particularly in older adults. Creatine monohydrate is safe for long-term use in healthy individuals.