Canonical ingredient
Creatine monohydrate
creatine formNot medically reviewed
- Parent supplement
- Creatine
- Direct source
- Dietary Supplements for Exercise and Athletic Performance
- Source revision
- April 1, 2024
Ingredient evidence comparison · non-production preview
Compare ingredient evidence without rankings.
See what each frozen source explicitly supports, where evidence differs, and which questions remain unavailable.
Selected concepts
Two independent ingredient records
Canonical ingredient
Magnesium oxide
mineral compoundNot medically reviewed
- Parent supplement
- Magnesium
- Direct source
- Magnesium
- Source revision
- January 6, 2026
Inspect structural observations
- The selected ingredients have different parent supplement relationships. This is an identity distinction, not a clinical ranking.
- Direct evidence for “Identity and what it is” is unavailable for both selected ingredients.
- Direct evidence for “Common uses” is unavailable for both selected ingredients.
- Direct evidence for “Biological role” is unavailable for both selected ingredients.
- Direct evidence for “What evidence has studied” is available for Creatine monohydrate and unavailable for Magnesium oxide.
- Direct evidence for “Potential benefits studied” is unavailable for both selected ingredients.
- Direct evidence for “Safety considerations” is available for Creatine monohydrate and unavailable for Magnesium oxide.
- Direct evidence for “Side effects” is unavailable for both selected ingredients.
- Direct evidence for “Medication interactions” is unavailable for both selected ingredients.
- Direct evidence for “Supplement interactions” is unavailable for both selected ingredients.
- Direct evidence for “Food interactions” is unavailable for both selected ingredients.
- Direct evidence for “Forms and chemical variants” is unavailable for Creatine monohydrate and available for Magnesium oxide.
- Direct evidence for “Intake and dose reference information” is unavailable for both selected ingredients.
- Direct evidence for “Populations needing caution” is unavailable for both selected ingredients.
- Direct evidence for “Pregnancy and lactation” is unavailable for both selected ingredients.
- Direct evidence for “Laboratory and test considerations” is unavailable for both selected ingredients.
- Direct evidence for “Regulatory status” is unavailable for both selected ingredients.
- Direct evidence for “Evidence limitations” is available for Creatine monohydrate and unavailable for Magnesium oxide.
Aligned evidence topics
Availability stays specific to each ingredient
Identity and what it is
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Common uses
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Biological role
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
What evidence has studied
available only for aA frozen NIH ODS source explicitly identifies this ingredient or form. Source wording is preserved without creating a new conclusion.
Structural characterization
Evidence profile
- Evidence source
- NIH ODS evidence synthesis
- Linked references
- 4 identified
- Human evidence
- Human evidence not identified in the frozen metadata
- Randomized trials
- Randomized trials not identified in the frozen metadata
- Reviews and meta-analyses
- Systematic reviews or meta-analyses not identified in the frozen metadata
- Evidence recency
- 1997–2017
- Source-described consistency
- Not characterized in these source blocks
- MEDucated evidence rating
- Not assigned
Reference counts describe frozen source associations; a larger count does not establish stronger evidence.
Inspect technical evidence details
Evidence types identified
- Study type could not be determined4
Source-described limitations
No explicit limitation phrase was identified in these imported source blocks.
Classified references
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedKreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem 2003;244:89-94. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedVolek JS, Kraemer WJ, Bush JA, Boetes M, Incledon T, Clark KL, Lynch JM. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. J Am Diet Assoc 1997;97:765-70. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedSkare O-C, Skadberg O, Wisnes AR. Creatine supplementation improves sprint performance in male sprinters. Scand J Med Sci Sports 2001;11:96-102. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessed
Read source wording for Creatine monohydrate
Studies in both laboratory and sports settings have found that short-term creatine supplementation (for 5 to 7 days) in both men and women often significantly increases strength (e.g., for bench presses) and power (e.g., for cycling), work involving multiple sets of maximal effort muscle contractions, and sprinting and soccer performance [112,115]. In one example, a study randomized 14 healthy, resistance-trained men (age 19–29 years) to receive 25 g creatine monohydrate or a placebo for 6–7 days [116]. Participants taking the supplement had significant improvements in peak power output during all five sets of jump squats and in repetitions during all five sets of bench presses on three occasions. In another study, 18 well-trained male sprinters age 18–24 years received either 20 g/day creatine or a placebo for 5 days [117]. Compared with those taking the placebo, participants taking the creatine improved their performance in both 100-meter sprints and six intermittent 60-m sprints.
Where did MEDucated get this?
Dietary Supplements for Exercise and Athletic Performance
- Publisher
- NIH Office of Dietary Supplements
- Revision
- April 1, 2024
- Source fingerprint
- 7a77ecb53239a7de4420bcdd7894f04b8efeeedb8c8517ad2569ff5f1278e764
- Source blocks
- ingredient-block:creatine-monohydrate:ods-block:exercise-athletic-performance-health-professional:efficacy:1
Source attribution does not imply NIH or ODS endorsement of MEDucated.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Potential benefits studied
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Safety considerations
available only for aA frozen NIH ODS source explicitly identifies this ingredient or form. Source wording is preserved without creating a new conclusion.
Structural characterization
Evidence profile
- Evidence source
- NIH ODS evidence synthesis
- Linked references
- 3 identified
- Human evidence
- Human evidence not identified in the frozen metadata
- Randomized trials
- Randomized trials not identified in the frozen metadata
- Reviews and meta-analyses
- Systematic reviews or meta-analyses not identified in the frozen metadata
- Evidence recency
- 2010–2017
- Source-described consistency
- Not characterized in these source blocks
- MEDucated evidence rating
- Not assigned
Reference counts describe frozen source associations; a larger count does not establish stronger evidence.
Inspect technical evidence details
Evidence types identified
- Study type could not be determined3
Source-described limitations
No explicit limitation phrase was identified in these imported source blocks.
Classified references
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014;11:20. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedKreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedSalomons GS, Jakobs C, Wyss M. Creatine. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements, 2nd ed. New York, NY: Informa Healthcare;2010:202-207.
Study type could not be determined · Population basis: unknown · Directness: not assessed
Read source wording for Creatine monohydrate
Studies have found no consistent set of side effects from creatine use, except that it often leads to weight gain, because it increases water retention and possibly stimulates muscle protein synthesis [112,113]. Several studies have found that supplemental creatine monohydrate, when used for a strength-training program, can lead to a 1–2 kg increase in total body weight in a month [73].
Where did MEDucated get this?
Dietary Supplements for Exercise and Athletic Performance
- Publisher
- NIH Office of Dietary Supplements
- Revision
- April 1, 2024
- Source fingerprint
- 7a77ecb53239a7de4420bcdd7894f04b8efeeedb8c8517ad2569ff5f1278e764
- Source blocks
- ingredient-block:creatine-monohydrate:ods-block:exercise-athletic-performance-health-professional:safety:1
Source attribution does not imply NIH or ODS endorsement of MEDucated.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Side effects
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Medication interactions
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Supplement interactions
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Food interactions
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Forms and chemical variants
available only for bDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
A frozen NIH ODS source explicitly identifies this ingredient or form. Source wording is preserved without creating a new conclusion.
Structural characterization
Evidence profile
- Evidence source
- NIH ODS evidence synthesis
- Linked references
- 8 identified
- Human evidence
- Human evidence identified
- Randomized trials
- Randomized trial identified
- Reviews and meta-analyses
- Systematic reviews or meta-analyses not identified in the frozen metadata
- Evidence recency
- 1990–2012
- Source-described consistency
- Not characterized in these source blocks
- MEDucated evidence rating
- Not assigned
Reference counts describe frozen source associations; a larger count does not establish stronger evidence.
Inspect technical evidence details
Evidence types identified
- Study type could not be determined6
- Pharmacokinetic study1
- Randomized controlled trial1
Source-described limitations
- ODS describes a small study base
The absorption of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms [2,12]. Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate [12-16]. One study found that very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body [17].
Classified references
Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.
Study type could not be determined · Population basis: unknown · Directness: not assessedRude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.
Study type could not be determined · Population basis: unknown · Directness: not assessedRanade VV, Somberg JC. Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther 2001;8:345-57. [PubMed abstract]
Pharmacokinetic study · Population basis: human · Directness: not assessedFiroz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res 2001;14:257-62. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedMühlbauer B, Schwenk M, Coram WM, Antonin KH, Etienne P, Bieck PR, Douglas FL. Magnesium-L-aspartate-HCl and magnesium-oxide: bioavailability in healthy volunteers. Eur J Clin Pharmacol 1991;40:437-8. [PubMed abstract]
Study type could not be determined · Population basis: human · Directness: not assessedLindberg JS, Zobitz MM, Poindexter JR, Pak CY. Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr 1990;9:48-55. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedWalker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomized, double-blind study. Mag Res 2003;16:183-91. [PubMed abstract]
Randomized controlled trial · Population basis: unknown · Directness: not assessedSpencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr 1994;13:479-84. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessed
Read source wording for Magnesium oxide
Supplements can contain a variety of different forms of magnesium, and the absorption of these forms varies. In general, forms of magnesium that dissolve well in liquid have higher absorption than other forms, and the aspartate, citrate, lactate, and chloride forms of magnesium tend to have higher bioavailability than magnesium oxide and magnesium sulfate.
Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride [2,3]. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.
The absorption of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms [2,12]. Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate [12-16]. One study found that very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body [17].
Where did MEDucated get this?
Magnesium
- Publisher
- NIH Office of Dietary Supplements
- Revision
- January 6, 2026
- Source fingerprint
- 0f84702092574ff8a3b3fe01ab3a977c6a76d37e18b758e3e94b6d3ca55c3d59
- Source blocks
- ingredient-block:magnesium-oxide:ods-block:magnesium-health-professional:dietary-supplements:1, ingredient-block:magnesium-oxide:ods-block:magnesium-health-professional:dietary-supplements:2, ingredient-block:magnesium-oxide:ods-block:magnesium-health-professional:dietary-supplements:3
Source attribution does not imply NIH or ODS endorsement of MEDucated.
Intake and dose reference information
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Populations needing caution
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Pregnancy and lactation
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Laboratory and test considerations
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Regulatory status
unavailable for bothDirect source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.
Evidence limitations
available only for aA frozen NIH ODS source explicitly identifies this ingredient or form. Source wording is preserved without creating a new conclusion.
Structural characterization
Evidence profile
- Evidence source
- NIH ODS evidence synthesis
- Linked references
- 8 identified
- Human evidence
- Human evidence not identified in the frozen metadata
- Randomized trials
- Randomized trials not identified in the frozen metadata
- Reviews and meta-analyses
- Systematic reviews or meta-analyses not identified in the frozen metadata
- Evidence recency
- 2010–2017
- Source-described consistency
- Not characterized in these source blocks
- MEDucated evidence rating
- Not assigned
Reference counts describe frozen source associations; a larger count does not establish stronger evidence.
Inspect technical evidence details
Evidence types identified
- Study type could not be determined8
Source-described limitations
No explicit limitation phrase was identified in these imported source blocks.
Classified references
Thomas DT, Erdman KA, Burke LM, MacKillop M. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Acad Nutr Diet 2016;116:501-28. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedAustralian Institute of Sport. ABCD Classification System. 2017.
Study type could not be determined · Population basis: unknown · Directness: not assessedHelms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 2014;11:20. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedKreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedSalomons GS, Jakobs C, Wyss M. Creatine. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements, 2nd ed. New York, NY: Informa Healthcare;2010:202-207.
Study type could not be determined · Population basis: unknown · Directness: not assessedCooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012,9:33. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessedOperation Supplement Safety. Creatine supplements.
Study type could not be determined · Population basis: unknown · Directness: not assessedJager R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 2011;40:1369-83. [PubMed abstract]
Study type could not be determined · Population basis: unknown · Directness: not assessed
Read source wording for Creatine monohydrate
In a position statement, the AND, DoC, and ACSM advise that creatine enhances performance of cycles of high-intensity exercise followed by short recovery periods and improves training capacity [12]. In its position statement, the ISSN states that creatine monohydrate is the most effective nutritional supplement currently available for enhancing capacity for high-intensity exercise and lean body mass during exercise [112]. The ISSN contends that athletes who supplement with creatine have a lower incidence of injuries and exercise-related side effects compared to those who do not take creatine [112]. The Australian Institute of Sport supports the use of creatine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [29].
A typical protocol for creatine supplementation in adults, regardless of sex or body size, consists of a loading phase for 5–7 days, when users consume 20 g/day creatine monohydrate in four portions of 5 g, followed by a maintenance phase of 3–5 g/day [112-114]. In some studies, the loading dose is based on body weight (e.g., 0.3 g/kg) [114]. Another creatine supplementation protocol consists of taking single doses of about 3–6 g/day (0.03–0.1 g/kg body weight) for 3 to 4 weeks, without a loading phase, to produce ergogenic effects [112,114,119].
Creatine monohydrate, which is 88% creatine by weight, is the most widely used and studied form [112,114,123]. Other, usually more expensive, forms of creatine (e.g., creatine ethyl ester, creatine alpha-ketoglutarate, and buffered forms of creatine) have not been proven to have superior ability to creatine monohydrate for enhancing muscle creatine levels, digestibility, product stability, or safety [73,112,123].
Where did MEDucated get this?
Dietary Supplements for Exercise and Athletic Performance
- Publisher
- NIH Office of Dietary Supplements
- Revision
- April 1, 2024
- Source fingerprint
- 7a77ecb53239a7de4420bcdd7894f04b8efeeedb8c8517ad2569ff5f1278e764
- Source blocks
- ingredient-block:creatine-monohydrate:ods-block:exercise-athletic-performance-health-professional:implications-for-use:1, ingredient-block:creatine-monohydrate:ods-block:exercise-athletic-performance-health-professional:implications-for-use:2, ingredient-block:creatine-monohydrate:ods-block:exercise-athletic-performance-health-professional:implications-for-use:3
Source attribution does not imply NIH or ODS endorsement of MEDucated.
Direct source evidence for this ingredient topic is not yet available in MEDucated.
No direct source block is attached to this ingredient topic.