Creatine monohydrate is probably the most well-researched supplement in existence. Hundreds of studies consistently show it improves strength, power output, muscle endurance, and even cognitive function. It is safe, it works, and it is cheap. There is really no legitimate reason not to be taking it if you exercise regularly.
The reason I specifically recommend Thorne comes down to trust. The supplement industry has a serious quality control problem. Products regularly contain less of the active ingredient than advertised, or they contain contaminants not listed on the label. Thorne is one of the few brands that takes third-party testing seriously, and their NSF Certified for Sport designation is one of the most rigorous certifications available.
Each serving is 5 grams of pure creatine monohydrate. That is it. No proprietary blends, no added ingredients, no fillers. The powder is unflavored, fine-textured, and dissolves reasonably well in water or any beverage. Some people notice a slight clumping tendency with creatine in general, but a good stir or shake takes care of it.
Creatine monohydrate is the form with the most research behind it. You will see other forms marketed as superior, like creatine HCL or buffered creatine, but the evidence for monohydrate is so strong that there is no compelling reason to pay more for alternatives.
I add a scoop to my post-workout shake. Some people prefer to take it pre-workout or first thing in the morning. Honestly the timing matters less than consistency. The key with creatine is that it works through saturation of your muscles over time, so taking it every day is more important than when you take it on any given day.
No loading phase needed. The old protocol of taking 20 grams per day for a week to load faster is effective but also causes GI discomfort for a lot of people. Just take 5 grams daily and you will reach the same saturation point within a few weeks with zero stomach issues.
The performance benefits of creatine are real and well documented. I notice it most in the gym as an ability to squeeze out extra reps or maintain power output later in a workout. Over time that translates to better muscle development and strength gains. It is not a magic supplement, but it consistently delivers a meaningful edge that compounds over months of training.
Some people also experience a slight increase in body weight when they start creatine due to water retention in the muscles. This is normal, it is not fat, and it actually contributes to the fuller, more muscular look that people associate with creatine use.
At around 43 cents per serving, Thorne Creatine is not the cheapest creatine you can find, but it is far from expensive. Given the quality certification and the brand's track record, it is absolutely worth the small premium over a generic option. You can find creatine for less, but not with this level of confidence in what is actually in the container.
| Creatine per Serving | 5g |
| Form | Monohydrate |
| Flavoring | None (Unflavored) |
| Servings | 90 |
| NSF Certified | Yes |
| Fillers | None |
| Price per Serving | ~$0.49 |
| Suggested Use | 5g daily |