Creatin Monohydrat
Overview
Creatine monohydrate is a naturally occurring compound in muscle tissue that helps regenerate ATP during short bursts of high-intensity exercise via the phosphocreatine system. It is the most researched ergogenic supplement. Supports strength, power output, and lean mass during resistance and interval training. Standard dosing: 20 g/day loading for 5–7 days, then 3–5 g/day. Long-term safety in healthy adults is well established. Main side effect: 1–2 kg water weight gain. Creatine monohydrate is the gold-standard form.
Dosage
5000 mg · Any time · Take with food
Key Interactions
36 verified interactions found
Creatine synthesis uses 20-30% of your body's arginine supply from diet or internal production.
Kreatin-Synthese verbraucht Arginin; bei gleichzeitiger Supplementierung kann der Arginin-Bedarf steigen. Ausgewogene Proteinzufuhr sicherstellen; Kombination in Standarddosen ist unkritisch.
View details →Creatine and CoQ10 together produce additive neuroprotective effects, extending survival in Huntington's disease models.
Kreatin und CoQ10 zeigen additive Effekte auf die mitochondriale Energieproduktion. Kombination in Standarddosen (Kreatin ≤5g, CoQ10 ≤100mg) ist unkritisch und kann sinnvoll sein.
View details →Arginine and glycine together increase creatine production inside cells for muscle and brain energy.
Glycin ist ein direktes Substrat für die Kreatin-Biosynthese; kombinierte Einnahme kann die körpereigene Kreatin-Produktion unterstützen. Kombination in Standarddosen ist unkritisch.
View details →Creatine and catechin have no established interaction; the cited study involves in utero cocaine exposure affecting learning and spatial cognition.
Kreatin und Catechine können gemeinsam neuroprotektive Effekte zeigen. Kombination in Standarddosen (Kreatin ≤5g/Tag) ist unkritisch.
View details →Creatine and folic acid together reduce homocysteine by lowering plasma guanidinoacetate, a creatine precursor and potential metabolic burden.
Kreatin kann in Kombination mit Folsäure den Guanidinoacetat-Spiegel und damit indirekt den Homocysteinspiegel senken. Die gemeinsame Einnahme ist nutritiv sinnvoll, insbesondere bei erhöhtem Homocysteinwert.
View details →Scientific Sources
- The metabolic burden of creatine synthesis (2011)
- Expression of the liver form of arginase in erythrocytes. (2002)
- Neuropsychological profile and clinical effects of arginine treatment in childre (2012)
- Creatine: endogenous metabolite, dietary, and therapeutic supplement. (2007)
- High cerebral guanidinoacetate and variable creatine concentrations in argininos (2006)
- Neuroprotective effects of creatine (2011)
- The Effect of Creatine and Coenzyme Q10 Combination Therapy on Mild Cognitive Im (2015)
- Combination therapy with Coenzyme Q10 and creatine produces additive neuroprotec (2009)
- Arginine and glycine stimulate creatine synthesis in creatine transporter 1-defi (2008)
- Glycine Intracerebroventricular Administration Disrupts Mitochondrial Energy Hom (2013)
- Visuospatial Working Memory in School-aged Children Exposed In Utero to Cocaine (2007)
- Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolite (2003)
- Brain proton magnetic resonance spectroscopy and imaging in children exposed to (2001)
- Low-Dose Creatine Supplementation Lowers Plasma Guanidinoacetate, but Not Plasma (2015)
- Factors affecting the requirement of Tetrahymena pyriformis (geleii) for folic a (1953)
- Effects of guanidinoacetic acid and coated folic acid supplementation on growth (2020)
- NIH Dietary Supplement Label Database (DSLD)
- PubChem Compound 80116
Frequently Asked Questions
What is Creatin Monohydrat used for?
Creatine monohydrate is a naturally occurring compound in muscle tissue that helps regenerate ATP during short bursts of high-intensity exercise via the phosphocreatine system.
What is the recommended dosage for Creatin Monohydrat?
5000 mg. Any time. Take with food.
Does Creatin Monohydrat interact with other supplements?
Creatin Monohydrat has 36 verified interactions. Top: Arginine, Ubiquinone.
When is the best time to take Creatin Monohydrat?
Any time. Take with food.
Is Creatin Monohydrat safe to combine with other supplements?
Always check interactions before combining supplements. Use VitalStack to verify your full stack for free.
Check how Creatin Monohydrat fits your full stack
Verify interactions, get timing plans, and optimize your supplement routine — free.
Check Your Stack →Not medical advice. VitalStack is not a medical device. For personalized health recommendations, consult a healthcare provider.