Super Achiever Club
Two Super Achievers training — creatine statistics and facts, by the numbers
▸ Super Achiever Data Report

Creatine Statistics & Facts

Every creatine number that matters — efficacy, safety, dosing, forms, the real cost per dose, and how strongly it scores across goals. The sourced data behind our benefits and side-effects guides, free to cite and embed.

Updated June 2026 · 27 peer-reviewed sources, every PMID verified · Free to cite (CC BY 4.0).

27 sources — every figure verified on PubMedIndependent — we sell our own creatine, but the scores follow the dataReviewed June 2026 · Methodology
▸ The Cost-Per-Effective-Dose report

We measured the real price of one clinical 5 g dose across 17 creatine products. Three findings:

18×
price gap for the identical molecule, cheapest to dearest
24%
of products under-dose the clinical serving
$0.15
cheapest real dose — vs $2.78 for the priciest
Our own analysis · free to cite with attribution

Creatine in numbers

500+
peer-reviewed studies — the most-researched sports supplement · Antonio 2021
+20–40%
rise in muscle phosphocreatine stores (baseline-dependent) · Kreider 2017 · Harris 1992
+1.37 kg
extra lean mass vs identical training alone (older adults, 22 RCTs) · Chilibeck 2017
30 g/day
for up to 5 years — the longest documented safe dose in healthy adults · Kreider 2017
0
studies that have ever shown actual hair loss from creatine · Antonio 2021 · van der Merwe 2009
18×
price gap for the same 5 g dose — $0.15 to $2.78 across 17 products · SAC Cost-Per-Effective-Dose™
~20–30%
respond minimally — the "non-responders" (small-sample estimate) · Syrotuik 2004
3–4 wks
to fully saturate muscle on 3–5 g/day — no loading phase required · Antonio 2021

Safety headline: no measurable kidney or liver harm in healthy adults — including up to 30 g/day for 5 years[1,13,14].

Creatine, scored across goals

The fact that matters most for a decision: how strongly creatine actually moves each goal, on our SAC Efficacy Score™ — the same 0–100 score we rank every substance by (45% effect size, 40% evidence strength, 15% reliability). Tap a goal to see the full ranking against everything else.

Muscle Growth8.9/10+5–15% strength + 1–3 kg lean mass over 8–12 weeksMen8.2/10broad strength, power + cognitive gains across the largest supplement evidence baseWomen7.7/10preserves lean mass + bone density, with cognition/mood support; no loading phase neededEndurance & Performance7.6/10more power for repeated high-intensity efforts (less for steady-state)Longevity & Anti-Aging7.4/10preserves lean mass, strength + cognition into older ageEnergy6.8/10replenishes cellular ATP for a broad, reliable anti-fatigue effectLooksmaxxing6.6/10fuller, harder muscle look via intramuscular water + lean massCognition & Focus6.0/10working-memory + processing-speed gains, mainly in vegetarians + sleep-deprived (Rae 2003)Metabolic Health5.0/10~1% HbA1c drop in type 2 diabetics — only with concurrent exercise (Gualano 2011)
▸ Super Achiever Data

The Creatine market in numbers

Our independent analysis of 17 creatine products, scored on three proprietary indices — the SAC Product Score™, Transparency Index™, and real Cost-Per-Effective-Dose™. Updated June 2026.

Super Achiever Creatine Monohydrate
★ Our pick · from Super AchieverSuper Achiever Creatine MonohydrateOur own formula: single-ingredient creatine monohydrate, unflavored, zero fillers — the exact 5 g form behind 500+ trials. Ships direct from our store.$49 · 250 g · ~50 dosesShop direct →
17
Creatine products analysed
24%
under-deliver the 5 g clinical dose
35%
independently third-party tested
$0.83
median real cost per dose · range $0.15–$2.78
41%
score below 50 on our Transparency Index
Creatine: real cost per 5 g clinical dose across 17 products — from $0.15 to $2.78 per dose. Green bars deliver the clinical dose, red bars under-dose it. Source: Super Achiever Cost-Per-Effective-Dose.
What a real 5 g clinical dose actually costs, by product — our Cost-Per-Effective-Dose™. Same active ingredient, up to 18× the price. Free to share & cite.↓ Download chart (SVG)
TRUSTWORTHY + AFFORDABLEOPAQUE + OVERPRICED050100Transparency Index™ →$0$1$2$3← cheaper · Real cost per 5 g clinical doseBulk SupplementsBear BalancedTransparent LabsCreatine: the Transparency–Value mapSUPER ACHIEVER DATAsuper-achiever.com
#ProductSAC Product Score™TXI™CPED™
1Thorne CreatineMonohydrate9.370$0.50
2Optimum Nutrition Micronized Creatine PowderMonohydrate9.155$0.23
3Create Wellness Creatine Monohydrate GummiesGummy9.050$1.47Under-dosed
4Bulk Supplements Creatine Monohydrate MicronizedMonohydrate8.720$0.15Best value
5MyProtein Creatine Monohydrate (Creapure)Monohydrate8.670$0.28
6NOW Sports Micronized Creatine Powder (Creapure)Monohydrate8.570$0.25
7Bear Balanced Creatine GummiesGummy8.335$2.78Under-dosed
8Nutricost Creatine Monohydrate MicronizedMonohydrate8.320$0.22
9Jacked Factory Sugar-Free Creatine GummiesGummy8.220$1.00
10Legion Creatine Monohydrate GummiesGummy8.050$1.17
11Cellucor COR-Performance CreatineMonohydrate8.055$0.35
12Animal Creatine ChewsChew7.840$0.83
13Transparent Labs Creatine HMBMonohydrate7.885$1.67Most transparent
14Beast Bites Creatine-Infused GummiesGummy7.770$1.33
15Big Bear Bites Creatine GummiesGummy7.620$0.73
16Kaged Creatine HClHCl6.550$2.00Under-dosed
17Beast Sports Creature Multi-Form CreatineMulti-form6.00$0.95Under-dosed

Methodology. SAC Product Score™ blends our editorial rating (RCT quality, dose, safety, value) 50/50 with community ratings. Transparency Index™ (0-100) = third-party certification (0-50) + public batch COA (0-30) + dose honesty (0-20). Cost-Per-Effective-Dose™ is the real price of one clinical dose, not one marketed "serving". Free to cite with attribution to Super Achiever.

The data — free to share & cite

Efficacy by outcome (standardized effect size), and how muscle saturates over time. For the full breakdown see creatine benefits and side effects.

How much creatine helps — by outcomeSTANDARDIZED EFFECT SIZE (COHEN'S d) · 0.2 = SMALL · 0.5 = MEDIUM0.00.10.20.30.40.5Upper-body tasks0.42Repetitive-bout exercise0.25ATP–PCr (short, explosive)0.24Lower-body tasks0.21Single-bout exercise0.18Body composition0.17Source: Branch 2003 meta-analysis (PMID 12945830) · super-achiever.com
Loading vs. no loading — same finish line% MUSCLE CREATINE SATURATED · SCHEMATIC80%90%100%day 0day 7day 14day 21day 28≈80% baseline (typical diet)Loading 20 g/d3 g/daySame plateauby ~day 28Endpoints: Harris 1992 (PMID 1327657), Kreider 2017 (PMID 28615996) · curve schematic
What creatine does week by week: week 1 plus 1 to 2 kg water weight; weeks 2 to 3 plus 1 to 2 reps per set; weeks 4 to 8 added lean mass versus placebo.
What to expect on a steady 5 g/day, week by week. Free to share & cite.↓ Download chart (SVG)

Forms compared

FormBeats monohydrate?What the evidence saysSource
MonohydrateReferenceGold standard — most-studied, most clinically effective[1]
Buffered (Kre-Alkalyn)NoNo greater gains than monohydrate (RCT, 36 trained)[15]
Ethyl esterNoNo advantage; raised serum/muscle creatine less (RCT, 7 wks)[16]
HCl / "high-solubility"NoNo evidence it outperforms — solubility ≠ efficacy[1]

Myths vs. facts

The mythWhat the evidence showsSource
Creatine makes you bloated Early water gain is intracellular (inside the muscle), not subcutaneous bloat, and normalises over time.[2]
Creatine damages your kidneys No kidney-function harm in pooled RCTs in healthy people; the small rise in blood creatinine is a marker artefact, not injury.[13,14,2]
Creatine causes hair loss The one DHT study never measured hair, hasn't been replicated, and no study has ever shown actual hair loss.[9,2]
You must load creatine Loading is optional — 3–5 g/day fully saturates muscle in about 3–4 weeks.[2,1]
Creatine isn't for women Equally effective and safe for women at the same 3–5 g/day (≈0.1 g/kg/day).[2,1]
You get enough from food Diet supplies only ~1–2 g/day (≈1 kg of red meat ≈ one dose) and cooking degrades it — supplementing is the practical route to saturation.[1]
Creatine is a steroid It is not a hormone or anabolic steroid and does not raise testosterone.[2,14]
A fancier form works better No buffered, ethyl-ester or HCl form has out-performed plain monohydrate.[15,16,1]

Go deeper

Creatine benefits
Strength, muscle & brain — what it actually does, by the numbers.
See the benefits →
Creatine side effects
Kidneys, hair loss, bloating — real vs. myth, sourced.
See the safety →
Best creatine, ranked
Our tested picks by quality, transparency & real cost.
See the ranking →
Complete creatine guide
The full encyclopedic hub — what it is, how to use it.
Read the guide →
✦ Not sure what's right for you?
Answer a few questions and the Super Achiever AI Coach builds your personalized protocol — dose, timing, and the right product for your goal.
Ask the AI Coach →

Frequently asked questions

Does creatine damage your kidneys?

No. Pooled randomized controlled trials show no harm to kidney function in healthy people, even at high doses. A small rise in blood creatinine after starting creatine is a measurement artefact of creatine metabolism, not a sign of kidney injury. People with pre-existing kidney disease or who are pregnant should check with a clinician first.

Does creatine cause hair loss?

There is no evidence that it does. The fear comes from a single 2009 study in rugby players that found a shift in the DHT-to-testosterone ratio — but that study never measured hair, has never been replicated, and no study has ever reported actual hair loss or baldness from creatine.

Do I need to do a loading phase?

No. Loading (≈20 g/day split over 5–7 days) saturates muscle faster, but simply taking 3–5 g/day reaches the exact same saturation in about 3–4 weeks.

Is creatine monohydrate better than HCl, gummies or buffered forms?

Monohydrate is the gold standard — the most-studied and most clinically effective form. Head-to-head trials show buffered (Kre-Alkalyn) and ethyl-ester forms offer no advantage, and there is no evidence that HCl or 'high-solubility' versions outperform monohydrate. They mostly cost more for the same molecule.

How much creatine should I take?

3–5 g per day, or about 0.1 g/kg of body weight per day, of creatine monohydrate. Consistency matters more than timing.

Is creatine safe and effective for women?

Yes. Creatine is effective and safe for women at the same 3–5 g/day dose, and may also support cognition and bone/muscle health.

How long does creatine take to work?

Muscle stores fully saturate in about 3–4 weeks on 3–5 g/day (or under a week with a loading phase). Performance benefits track the rise in muscle phosphocreatine.

Does creatine help the brain, not just muscles?

Possibly. Trials show memory and reasoning benefits, concentrated in people with lower baseline creatine — vegetarians and older adults. Broader brain-health claims are promising but still emerging.

Sources

Every research figure links to one of these. All PMIDs were verified to resolve on PubMed.

  1. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PMID 28615996
  2. Antonio J, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. PMID 33557850
  3. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198–226. PMID 12945830
  4. Lanhers C, et al. Creatine supplementation and lower limb strength performance: a systematic review and meta-analyses. Sports Med. 2015;45(9):1285–1294. PMID 25946994
  5. Lanhers C, et al. Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Sports Med. 2017;47(1):163–173. PMID 27328852
  6. Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213–226. PMID 29138605
  7. Cooper R, et al. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. PMID 22817979
  8. Harris RC, Söderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond). 1992;83(3):367–374. PMID 1327657
  9. van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399–404. PMID 19741313
  10. Rae C, et al. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147–2150. PMID 14561278
  11. Avgerinos KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166–173. PMID 29704637
  12. Roschel H, et al. Creatine supplementation and brain health. Nutrients. 2021;13(2):586. PMID 33578876
  13. de Souza e Silva A, et al. Effects of creatine supplementation on renal function: a systematic review and meta-analysis. J Renal Nutr. 2019;29(6):480–489. PMID 31375416
  14. Longobardi I, et al. Is it time for a requiem for creatine supplementation-induced kidney failure? A narrative review. Nutrients. 2023;15(6):1466. PMID 36986197
  15. Jagim AR, et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012;9(1):43. PMID 22971354
  16. Spillane M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009;6:6. PMID 19228401
  17. Syrotuik DG, Bell GJ. Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. nonresponders. J Strength Cond Res. 2004;18(3):610–617. PMID 15320650
  18. Gordji-Nejad A, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high-energy phosphates during sleep deprivation. Sci Rep. 2024;14:4937. DOI 10.1038/s41598-024-54249-9
  19. Pashayee-Khamene F, et al. Effects of creatine supplementation protocols on body composition: a systematic review and meta-analysis (143 studies). J Int Soc Sports Nutr. 2024;21(1):2380058. PMID 39042054
  20. Forbes SC, et al. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients. 2021;13(6):1912. PMID 34199420
  21. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc. 2014;46(6):1194–1203. PMID 24576864
  22. Northeast B, Clifford T. The effect of creatine supplementation on markers of exercise-induced muscle damage: a systematic review and meta-analysis. Int J Sport Nutr Exerc Metab. 2021;31(3):276–291. PMID 33631721
  23. Chilibeck PD, et al. Effects of creatine and resistance training on bone health in postmenopausal women. Med Sci Sports Exerc. 2015;47(8):1587–1595. PMID 25386713
  24. Chilibeck PD, et al. A 2-year randomized controlled trial on creatine supplementation during exercise and bone health in postmenopausal women. Med Sci Sports Exerc. 2023. PMID 37144634
  25. Gualano B, et al. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial. Med Sci Sports Exerc. 2011;43(5):770–778. PMID 20881878
  26. Hespel P, et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy. J Physiol. 2001;536(Pt 2):625–633. PMID 11600695
  27. Johnston APW, Burke DG, MacNeil LG, Candow DG. Effect of creatine supplementation during cast-induced immobilization on muscle mass, strength, and endurance. J Strength Cond Res. 2009;23(1):116–120. PMID 19130643

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Citation
Super Achiever Club. (2026). Creatine Statistics & Facts 2026: The Complete Data Report. Retrieved from https://super-achiever.com/creatine-statistics
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<a href="https://super-achiever.com/creatine-statistics"><img src="https://super-achiever.com/charts/creatine/cost-per-dose.svg" alt="Creatine cost per clinical 5 g dose across 17 products — Super Achiever Club" width="540" loading="lazy"></a> <p><a href="https://super-achiever.com/creatine-statistics">Data: Creatine Statistics & Facts 2026: The Complete Data Report — Super Achiever Club</a></p>