Creatine
Monohydrate
Creatine monohydrate is the form of creatine used in almost all creatine research. PSN uses 5 g of micronized creatine monohydrate per scoop, the amount most studies use, to support strength and performance when combined with training.*
Reviewed by Dr. Leandro Cordova, PhD, Formulation Scientist · Last reviewed October 28, 2026
At a glance
- In PSN
- 5 g per scoop
- Form
- Micronized monohydrate
- Daily amount in research
- 3–5 g
- Loading needed?
- No
- Found in
- Creatine · Stack · Power Stack
Why we use monohydrate
We use the form the research uses, micronized so it mixes clean.
Creatine monohydrate
What PSN uses
The form used in almost all creatine research.
HCl · buffered (Kre-Alkalyn) · ethyl ester
These “upgraded” forms haven’t beaten monohydrate in head-to-head studies, and they cost more.
Micronized
Smaller particles, so it mixes and dissolves better in your drink.
3–5 g a day, no loading needed
The numbers behind PSN’s 5 g scoop.
- 3–5 g
Daily amount
Fully fills muscle creatine stores.
- 3–4 wks
Time to full stores
Steady daily use gets you there.
- 0
Loading phase
No loading phase needed.
- 5 g
One PSN scoop
Covers most people, including women and smaller athletes.
What to know
The most researched supplement
Creatine monohydrate is one of the most studied sports supplements there is.
Daily use matters, timing doesn’t
Take it every day, at any time of day.
It’s for women too
The research includes women; see Michelle’s article Creatine for Women.
Early weight gain is water
Some people see a small bump on the scale in the first few weeks. That’s water stored inside the muscle, not fat or bloat.
It works with training
Creatine supports strength and performance when combined with training.* It doesn’t build muscle by itself.
Who should check first
Creatine is well studied and well tolerated in healthy adults at 3–5 g a day. Check first if any of these apply.
Blood tests
Creatine can raise creatinine on a blood test without kidney harm, so tell your doctor you take it.
Kidney disease
Talk to your healthcare provider first.
Pregnant or nursing
Talk to your healthcare provider first.
Taking medication
Talk to your healthcare provider first.
Under 18
Not for anyone under 18.
Quick answers about creatine monohydrate
How much creatine should I take?
3–5 g a day. PSN Creatine is one 5 g scoop once a day.
Do I need to load creatine?
No. 3–5 g a day fills muscle creatine stores in about 3–4 weeks. Our article Is a Loading Phase Necessary When Using Creatine? explains both approaches.
Is creatine HCl better than monohydrate?
Not in head-to-head research. Monohydrate is the form used in almost all creatine studies, and other forms cost more without beating it.
Will creatine make me bloated?
Any early weight gain is water stored inside the muscle, not fat or bloat.
Does creatine affect blood tests?
It can raise creatinine on a blood test without kidney harm, so tell your doctor you take it.
Research we relied on
Where you'll find it at PSN: PSN Creatine Monohydrate, the Performance & Hydration Stack and the Power Stack (coming soon).
Visual guide: The Journey of Creatine Monohydrate (with a free PDF).
Kreider et al., 2017
ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr 14:18. doi:10.1186/s12970-017-0173-z
Hultman et al., 1996
Muscle creatine loading in men: a low daily dose reaches the same levels as loading. J Appl Physiol 81(1):232–237. doi:10.1152/jappl.1996.81.1.232
Jagim et al., 2012
A buffered form of creatine does not promote greater changes in muscle creatine content or training adaptations than creatine monohydrate. J Int Soc Sports Nutr 9:43. doi:10.1186/1550-2783-9-43
Smith-Ryan et al., 2021
Creatine supplementation in women’s health. Nutrients 13(3):877. doi:10.3390/nu13030877
*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.