[Proven Science Nutrition · Educational guide]

The journey of
Creatine Monohydrate

One of the most researched supplements on earth. Here's what actually happens after it leaves your cup... from your first sip to your working muscle, and back out again.

Why monohydrate and why 5 g: the evidence →

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[The 8-step journey]

Cup to cells to clearance

  1. In the cup

    Stir 5 g into water. It dissolves clean and stays chemically stable... no fancy timing or loading needed.

    A scoop of creatine powder pouring into a glass of water

  2. In the stomach

    Creatine isn't broken down like food. It passes through and heads to the small intestine largely intact.

    Creatine passing through the stomach

  3. In the small intestine

    A dedicated transporter (SLC6A8) carries creatine into your cells and bloodstream. Most of the dose is absorbed.

    Small intestine wall with a close-up of the creatine transporter carrying creatine across

  4. In the bloodstream

    Blood levels peak about 1 to 2 hours after you drink it, then creatine travels to tissues... especially skeletal muscle.

    Creatine travelling through a blood vessel

  5. In the muscle... the main stop

    Muscle cells store it as phosphocreatine (PCr), a rapid-fire battery that regenerates ATP during hard, explosive efforts.

    Muscle fibre storing creatine as phosphocreatine, shown as a battery

  6. Daily turnover

    A small, fixed share converts to creatinine each day. That's normal... daily dosing simply keeps your stores topped up.

    Creatine and phosphocreatine cycle, with a small share turning into creatinine

  7. To the kidneys

    Healthy kidneys filter creatinine out of the blood efficiently, doing exactly what they are built to do.

    Kidney filtering creatinine from the blood

  8. Out of the body

    Creatinine leaves in your urine. A completely normal, harmless process for healthy kidneys.

    Creatinine leaving the body in urine
[How to take it]

How to take it

  1. 5 g daily

    Any time of day works. The habit matters more than the hour.

  2. Mix & go

    Stir into water, juice, or your protein shake.

  3. Stay steady

    No loading required. Daily use keeps stores full.

[Key takeaways]

Key takeaways

  1. Safe & well-studied

    One of the strongest safety records in all of sports nutrition.

  2. Goes where it counts

    Delivered straight to muscle to fuel strength and power.

  3. Simple & effective

    5 g a day is all you need. Consistency beats timing.

  4. Naturally cleared

    Everyday waste is filtered out by healthy kidneys.

[The PSN standard]

Proven Science Creatine

  • Micronized + ultra pure
  • 100% creatine monohydrate
  • 5 g per serving · 60 servings
  • Unflavored · mixes clean, no grit
  • Clinically effective dose
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  1. Recommended dose

    5 g per day for most people.

  2. Consistency matters

    Daily use keeps muscle stores saturated.

  3. Backed by science

    Hundreds of peer-reviewed studies.

[Go deeper]

Want the full science?

Explore the studies, articles and research behind PSN Creatine.

For educational purposes only and does not replace professional medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.