01
Meta-analysis of 10 RCTs found creatine + resistance training increased regional muscle hypertrophy measured by MRI/CT/ultrasound.
view on pubmed ↗← BACK TO VEDA
SUPPLEMENTS
• BACKED
Optimum Nutrition Micronized Creatine for Muscle Hypertrophy
RESEARCH
- Creatine with resistance training consistently increases lean muscle mass and strength across multiple studies.
COMMUNITY
- Users report noticeable effects and satisfaction with creatine, though quality consistency may vary between batches.
⚠
SAFETYSafe for healthy adults; those with kidney issues should consult a doctor before use.
WHAT THE RESEARCH SAYS
ALL 15 ON PUBMED ↗02
Creatine monohydrate supplementation combined with resistance training improves lean mass, muscle thickness, and strength in older adults.
view on pubmed ↗03
12-week creatine monohydrate at 5g/day did not increase DHT levels or negatively affect hair follicle health in young males.
view on pubmed ↗04
Meta-analysis of 35 RCTs with 1192 participants confirmed creatine supplementation increases lean body mass across age and sex.
view on pubmed ↗WHAT PEOPLE SAY
READ THREADS ON REDDIT ↗COMMUNITY SENTIMENT
75% positive
“Supplement industry expert here. What you’re describing as “sand” is non-micronised. It has poor solubility, unpleasant to drink, and sits in the stomach. Micronisation is simply when it is ground into a finer powder. Think of a mortar and pestle. Micronised creatine you should be able to dissolve about 5g in 350ml of water and make a pleasant drink. ON would be selling massive volumes of creatine and may have accepted willingly or unknowingly some batches of non-micronised product.”
U/WHOOPWHOOPDOODIE ↗“No idea, but all I can say is the effects of creatine are ridiculously noticeable for me”
U/GPT-REX ↗“Thank you for the answers. I will continue having 5g a day. I like it and already started to some difference(s) even in a month.”
U/IMPORTANT-AD-9992 ↗COMMENTS
Add context that might help others — skin type, conditions like PCOS, what you'd tried before. The more specific, the more useful.
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