Educational dose math only — not medical advice, not a product recommendation, and not a pass/fail on whether a supplement will work for you.
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Trial reference

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Seven-RCT meta-analysis in postmenopausal women found +0.37 kg lean mass (95% CI +0.05 to +0.69). Most included trials used ≥5 g/day with resistance training; 3 g/day is a common maintenance floor.

Educational only — not medical advice. Disclaimer.

NIH DSLD market slice

Median3 g
Products2,893
Below48%

Bulk CSV dump 16 January 2026 · label entries through 2025. Disclosed amounts only — proprietary blends without gram weights excluded.

Trial floors

Primary

Maintenance (postmenopausal + training meta-analyses) · 3–5 g (medium evidence) · Benefit shown — Seven-RCT meta-analysis in postmenopausal women found +0.37 kg lean mass (95% CI +0.05 to +0.69). Most included trials used ≥5 g/day with resistance training; 3 g/day is a common maintenance floor.

Secondary

Two-year bone trial dose (research) · 0.14 g/kg over 2 years (limited evidence) · Primary endpoint missed — ~8–10 g at 60 kg. The primary endpoint failed — no effect on femoral neck, total hip or lumbar spine bone density over two years. Only secondary femoral-neck geometry (section modulus, buckling ratio) favoured creatine. This is a dose reference, not evidence that creatine builds bone.

Label reading notes

  • Evidence-backed maintenance is creatine monohydrate with grams listed per serving. Micronized monohydrate is the same molecule; proprietary "buffers" and blends are not required for the trials cited here.
  • Third-party tested monohydrate (NSF, Informed Sport, USP where available) reduces contamination risk; the dose math still has to reach 3–5 g/day for typical training use.
  • Loading (~20 g/day × 5–7 days) saturates faster but is optional. Many people reach saturation on 3–5 g/day without a loading phase.
  • Serum creatinine may rise on creatine without kidney injury — tell your clinician before routine labs so a training-related bump is not misread.