Evidence Level
Strong
Creatine monohydrate is the most studied ergogenic supplement in history. The International Society of Sports Nutrition (ISSN) position stand (2017) concluded that creatine monohydrate is the most effective ergogenic nutritional supplement available to athletes for increasing high-intensity exercise capacity and lean body mass. A 2003 meta-analysis by Rawson & Volek analyzed 22 studies and found significant increases in strength, power, and lean mass. The 2018 review by Avgerinos et al. in Experimental Gerontology extended these findings to cognitive benefits, particularly under conditions of sleep deprivation and mental fatigue.