Creatine Monohydrate
The most-studied form of creatine, and the baseline every other form is measured against.
Read entry → 00 / INDEX
The ingredient reference for people who read labels.
Plain-language entries on supplement ingredients — what they are, how they're typically dosed, and what the research literature actually says. No hype, no sponsorships.
01 / ENTRIES
Ingredient index sample
Magnesium Glycinate
A chelated magnesium form chosen for its tolerability rather than its elemental yield.
Read entry →L-Theanine
An amino acid found in tea leaves, most often discussed alongside caffeine.
Read entry → 02 / ARTICLE
How dosing is usually reported
Dosages in the literature are reported in a handful of incompatible ways — total compound weight, elemental weight, or weight per kilogram of bodyweight. Two labels can list the same number and mean very different things.
Where a study is cited on this site, the dose is restated in the unit the study used, with the compound form named. Where a product label is referenced, the label's own unit is preserved. See our sourcing notes for how entries are compiled.
- Elemental vs. compound weight
- Per-serving vs. per-day
- Standardized extracts and ratio notation
Nothing on this page is medical advice. Entries describe what the literature reports; they do not tell you what to take.
Reading a ratio extract
03 / DATA
Dosage table
| Ingredient | Common form | Typical reported range | Notes |
|---|---|---|---|
| Creatine | Monohydrate | 3–5 g/day | Loading protocols vary |
| Magnesium | Glycinate | 200–400 mg elemental | Elemental, not total |
| L-Theanine | Free-form | 100–200 mg | Often paired with caffeine |
| Vitamin D | D3 (cholecalciferol) | 1,000–4,000 IU/day | IU, not mg |
Ranges reflect what published studies and product labels commonly report. They are not recommendations.
04 / COMPARE
Form-to-form comparison
05 / LOCATIONS
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