Creatine Monohydrate
Supports high-intensity performance & lean mass; among the best-studied sports supplements.
Save how you reacted, what dose worked, what to watch for, or anything you want to remember later in your Notes tab.
Water retention of 1–2 kg in the first week (intramuscular, not fat)
GI discomfort — bloating and cramping; spread loading doses across the day
Context: loading phase >10g/day
Non-responders (~25–30%) see minimal benefit regardless of dose
Oral creatine may improve short-term memory & intelligence/reasoning in healthy individuals; effect on other cognitive domains unclear.
Consistent improvements in strength, power, & training volume; safe for long-term use (up to 30 g/day for 5 years studied). Loading optional; maintenance commonly 3–5 g/day.
Stacks containing Creatine Monohydrate
Public community stacks that include this ingredient.
Your personalized stack
Built from your goals & the supplement evidence library. You can edit doses & timing.
Daily Creatine + Electrolyte Base
Year-round base stack to support training output & hydration.
Drug-Test Safe Performance Base
Supports training without grey-area or banned ingredients.
Minimalist Strength Stack
High-ROI strength support with minimal ingredients.
Longevity Mix (Bryan Johnson)
Bryan Johnson's Blueprint Longevity Mix is the core daily powder from his self-quantified anti-aging protocol. It combines NAD+ pathway support (CaAKG), collagen precursors (Glycine, Lysine, Vitamin C), joint protection (Glucosamine, Sodium Hyaluronate), mitochondrial support (Creatine, CoQ10-adjacent), and antioxidant defence (Glutathione, Taurine). Every ingredient is dosed at clinically relevant levels validated through continuous biomarker tracking.
Your personalized stack
Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.
Drug-Test Safe Strength Base
High-evidence strength support without grey-area ingredients.
Your personalized stack
Based on your goals & preferences, here is a starting stack you can edit.