Creatine monohydrate has more research behind it than any other form of creatine. Decades of evidence confirm it saturates muscles effectively, without the stomach upset or poor absorption that some alternatives cause. It remains the standard for solid reasons: it works consistently and costs less.
During high intensity, short burst exercise, creatine helps restore ATP, the fuel your cells run on. With more available energy, you can push out extra reps and build strength and lean mass over time. Some evidence points to cognitive benefits during sleep loss or intense mental strain.
Daily use is simple. Mix the powder with water or juice and take it at a steady time each day. A loading phase is an option, but a single daily serving yields the same long term results.
Those with kidney conditions should talk to a doctor first, since supplements can raise creatinine levels. Stay well hydrated: creatine pulls water into muscle tissue.