Research library
The science behind what you're taking.
Primary sources — no summaries, no spin. Peer-reviewed studies, position statements, and regulatory findings on creatine monohydrate.
By the numbers
What the evidence actually shows.
Key quantitative findings from peer-reviewed trials and meta-analyses. Full citations in the reference list below.
Published studies
More research than any other performance supplement in existence — across age groups, fitness levels, sexes, and health conditions.
Kreider et al., 2017 — J. International Society of Sports Nutrition
Strength performance
Mean improvement in high-intensity strength and power output across 22 independent trials.
Rawson & Volek, 2003 — J. Strength and Conditioning Research
Brain creatine increase
Rise in brain phosphocreatine stores following daily supplementation, confirmed by MRI spectroscopy.
Watanabe et al., 2002 — Neuroscience Research
Years of research
Continuously studied since Harris et al. first documented muscle creatine elevation in 1992.
Harris, Soderlund & Hultman, 1992 — Clinical Science
Cognitive RCTs
Randomized controlled trials in the most recent meta-analysis. Significant effects on memory and processing speed.
Forbes et al., 2022 — Nutrients
Common questions
Everything you want to know. Answered.
Is creatine safe to take every day?
Yes. Creatine monohydrate is the most-studied sports supplement in existence — over 1,000 peer-reviewed studies and decades of daily-use safety data in healthy adults. We use Creavitalis®, made to pharmaceutical standards at the same German facility as Creapure®.
What's the difference between Creavitalis® and regular creatine?
Standard creatine monohydrate works — but most is coarsely milled, which means it settles and leaves grit you can taste. Creavitalis® is ultra-micronized at AlzChem's pharmaceutical facility in Bavaria, the same lab that produces Creapure®. The finer particle size means complete dissolution in any liquid, hot or cold, with 99.9% purity and zero residue. Same molecule, same clinical evidence — different standard of manufacture, and a texture that makes daily consistency effortless.
Does it contain caffeine?
Lemon Creatine has none — take it any time, day or night. Creatine Coffee contains 145mg of natural caffeine from Rainforest Alliance Certified™ freeze-dried arabica, and nothing synthetic.
How much do I take, and do I need to load?
One stick a day — a pre-measured 5g clinical dose, the amount shown effective in the research. No loading phase required; daily consistency matters more than front-loading.
When should I take it?
Whenever fits your routine. Creatine works by saturating your muscles over time, so consistency beats precise timing. Most people take it with their morning coffee or alongside training.
Is it third-party tested?
Every batch. Merivo is NSF Certified for Sport® — the highest standard in independent testing, screened against banned substances and cleared for NCAA, Olympic, and professional competition.
Primary sources
The evidence, unfiltered.
Nutrients
Journal of the International Society of Sports Nutrition
Journal of the International Society of Sports Nutrition
EFSA Journal
Clinical Science
Nutrients
Sports Medicine
International Journal of Sport Nutrition and Exercise Metabolism
Journal of Strength and Conditioning Research
American Journal of Physiology
BMC Medicine
Nutrition Reviews
Proceedings of the Royal Society B
Neuroscience Research
Journal of the International Society of Sports Nutrition
Nutrients
European Review of Aging and Physical Activity
Bone
Open Access Journal of Sports Medicine
Nutrients
International Journal of Sport Nutrition and Exercise Metabolism
The Merivo standard
Third-party tested. Every batch.
01.
1,000+
Published studies
The most extensively researched performance supplement in the world.
02.
30+
Years of research
Continuously studied since Harris et al., 1992. Recognized by the International Society of Sports Nutrition.
03.
NSF®
Certified for Sport®
The highest standard in third-party testing — cleared for Olympic and professional competition.
04.
99.9%
Pharmaceutical-grade purity
Ultra-micronized — zero grit, zero residue in any liquid.