Creatine · Powder
Creatine Monohydrate
by Pure Encapsulations
5 g of plain creatine monohydrate per serving, the form and daily dose the research used. Brian found no independent testing mark for it, so athletes who need one should look elsewhere.
Best for
- Adults doing resistance training who want the studied form and dose
Not for
- Athletes who need NSF Certified for Sport testing
Where it fits in the program
Creatine
- Primary role
- Strength and physical performance.
- Contribution to healthy aging
- Supports strength and lean-mass gains alongside resistance training.
- Honest caveat: Cognitive benefits are promising, but reliable improvements in everyday focus are not yet established.
The rest of the program
Each supplement covers a different job. You only need the ones that match your goals.
- Energy: Low on magnesium? Many don't get enough, and we need it to turn food into energy. Magnesium
- Calm: Still wired at 10pm? Meet the compound from tea that people take to wind down. L-theanine
What is in it
| Ingredient | Per serving | Dose used in research |
|---|---|---|
| Creatine monohydrate | 5 g | 3 to 5 g per day |
Serving size: 1.5 teaspoons (5 g)
What the research says
Supports muscle strength when combined with resistance training
Robust evidenceIn a meta-analysis of 22 randomized trials in adults with a mean age of 57 to 70, creatine taken alongside resistance training produced significantly greater gains in chest- and leg-press strength than training with a placebo.
Supports lean muscle mass with regular training
Promising evidencePooled results show a meaningful average gain in lean tissue mass in older adults, though the size of the effect varies by dosing strategy and study length.
What the grades mean is explained in how we choose.
Quality and testing
- Brian found no independent certification mark (such as NSF Certified for Sport) for this product.
- The brand's own testing claims have not been checked against its site yet.
See what the brand itself claims about this ingredient, and how Brian grades each claim
Safety
- Talk to your doctor first if you have kidney disease or take medication that affects the kidneys.
- Early water retention of a pound or two is common and is not fat gain.
Pros and cons
Pros
- Plain creatine monohydrate, the form used in the research
- 5 g a serving, the dose the research used
Cons
- No independent certification mark found
- Needs a spoon or scoop, unlike pre-measured packets
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This page is general information, not medical advice. Talk to your doctor before starting a supplement, especially if you are pregnant, have a medical condition or take medication.
Pure Encapsulations Creatine Monohydrate
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