Pack size: 512 g

ShopAmino acids and proteins

Doctor Life

Creatine Monohydrate 512 g

Lemon & Raspberry Flavor

79,99 zł

Increases physical performance during repeated bursts of short, high-intensity exercise
Supports gains in muscle strength and power alongside resistance training
Helps increase muscle creatine stores, with research using 5 g of monohydrate daily

Overview

Creatine in its most extensively studied form. Creatine monohydrate is the standard in supplementation research, forming the basis of most evidence on muscle creatine saturation, high-intensity exercise, strength, and power. Our formula stays with this established form.

At the heart of the formula / Creatine Monohydrate 512 g

Thoughtful support. Clear purpose.

01Increases physical performance during repeated bursts of short, high-intensity exercise
02Supports gains in muscle strength and power alongside resistance training
03Helps increase muscle creatine stores, with research using 5 g of monohydrate daily
04Creatine monohydrate is extensively studied in sports nutrition
05Choose a loading phase or gradual saturation with daily use
06A simple formula built around one active ingredient
07Lemon and raspberry flavor for an easy daily drink

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Creatine Monohydrate 512 g

Made for your daily routine.

In muscle, some creatine is converted to phosphocreatine, which helps rapidly replenish ATP—the cell’s main energy carrier—during short bursts of intense effort. This is why creatine is especially relevant to strength training, sprinting, team sports, and repeated high-intensity exercise.

A standard serving provides 5 g of creatine monohydrate, supplying 4.4 g of creatine. A randomized study using 5 g of monohydrate daily found increased muscle creatine after 14 days. This product’s label provides both a loading approach and a consistent daily approach.

This lemon-raspberry powder makes a daily serving easy to mix with water. The formula combines creatine monohydrate with natural flavors, without additional active ingredients.

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Creatine Monohydrate 512 g

Why does creatine matter?

Phosphocreatine transfers a phosphate group to ADP to help rapidly regenerate ATP when energy demand rises. Increasing muscle creatine stores helps support repeated short bursts of intense exercise. In the EU, creatine has an authorized claim for increasing physical performance in successive bursts of short-term, high-intensity exercise, with a beneficial effect at 3 g daily. A standard serving supplies 4.4 g of creatine.

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Creatine Monohydrate 512 g

What research informs Creatine Monohydrate?

Creatine monohydrate has been studied for both its biological effects and practical outcomes. A study using 5 g daily found increased muscle creatine after 14 days. A meta-analysis of 69 studies reported benefits in selected strength and power measures, while a review of 16 randomized trials reported benefits in some measures of memory, attention, and processing speed. Cognitive findings are still developing and should not be treated as a guaranteed effect. Monohydrate remains the most extensively studied form of creatine.

Ingredients / Doctor Life

Every ingredient. Clearly explained.

Each ingredient, its form and quantity — in one place.

Ingredient amounts for the servings shown in the table.
Ingredient	1 scoop
Creatine monohydrate	5 g
providing creatine	4.4 g

*NRV: Nutrient Reference Value

Full ingredient list

Creatine monohydrate, natural flavors.

How to use

Part of your daily rhythm.

How to use

1. WITH A LOADING PHASE (rapid saturation): Days 1–5: dissolve 1 serving (6.4 g) in approximately 300 mL of water. Take 4 times daily at regular intervals, for a total of 20 g of creatine monohydrate per day. From day 6: dissolve 1 serving (6.4 g) in approximately 300 mL of water and take once daily—preferably immediately after exercise on training days and in the morning upon waking on rest days. 2. DAILY USE (gradual saturation): Skip the loading phase. Dissolve 1 serving (6.4 g) in approximately 300 mL of water and take at the same time each day. Full muscle saturation is typically reached after about 3–4 weeks of consistent use. Stay adequately hydrated throughout the day.

Important information

Do not exceed the recommended daily serving. Food supplements should not replace a varied diet. A balanced diet and a healthy lifestyle are recommended. Store at room temperature, away from sunlight and out of reach of young children.

Science & sources

Understand the formula.

These publications focus on creatine monohydrate at amounts close to the daily serving: a 5 g daily trial measuring muscle creatine, a large review of strength and power, and a review of cognitive function based on creatine monohydrate studies.

These publications concern the studied ingredients or formulas. They do not all evaluate the finished Doctor Life product, and research results do not guarantee individual outcomes.

01Creatine Monohydrate Supplementation, but not Creatyl-L-Leucine, Increased Muscle Creatine Content in Healthy Young Adults: A Double-Blind Randomized Controlled Trial

Andrew T. Askow, Kevin J. M. Paulussen, Colleen F. McKenna, Amadeo F. Salvador, Susannah E. Scaroni, Jade S. Hamann, Alexander V. Ulanov, Zhong Li, Scott A. Paluska, Kayleigh M. Beaudry, Michael De Lisio, Nicholas A. Burd

International Journal of Sport Nutrition and Exercise Metabolism (2022), 32(6), 446-452. DOI: 10.1123/ijsnem.2022-0074; PMID: 36007881.

In a randomized, double-blind trial, healthy adults took 5 g of creatine monohydrate daily for 14 days—the amount in one Doctor Life serving. Muscle biopsies showed a significant increase in muscle creatine, unlike placebo or the alternative creatine compound tested. The study examined creatine monohydrate at this amount, not the finished Doctor Life product.

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02The Effects of Creatine Supplementation on Upper- and Lower-Body Strength and Power: A Systematic Review and Meta-Analysis

Fatemeh Kazeminasab, Ali Bahrami Kerchi, Fatemeh Sharafifard, Mahdi Zarreh, Scott C. Forbes, Donny M. Camera, Charlotte Lanhers, Alexei Wong, Michael Nordvall, Reza Bagheri, Frédéric Dutheil

Nutrients (2025), 17(17), 2748. DOI: 10.3390/nu17172748; PMID: 40944139.

A meta-analysis of 69 studies involving 1,937 participants found that creatine combined with resistance training produced greater gains in bench press and squat strength, vertical jump performance, and peak Wingate power than placebo. The findings concern the training programs and supplementation regimens studied.

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03The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis

Chen Xu, Siyuan Bi, Wenxin Zhang, Lin Luo

Frontiers in Nutrition (2024), 11, 1424972. DOI: 10.3389/fnut.2024.1424972; PMID: 39070254.

A meta-analysis of 16 randomized trials involving 492 participants found favorable effects on memory, attention time, and information processing speed. All included studies used creatine monohydrate. The findings concern specific cognitive measures and study populations; they do not establish the effects of this finished product.

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FAQ / Creatine Monohydrate 512 g

Good questions. Clear answers.

Talk to us ↗

Do I need a creatine loading phase?

No. Loading builds muscle creatine stores faster, but it is not essential. A smaller, consistent daily serving also increases stores, usually over several weeks. The label provides both approaches: a loading phase or a steady daily routine, with gradual saturation over about 3–4 weeks.

Does creatine cause water retention or puffiness?

Muscle water content may increase at the start of supplementation, especially during loading. Some early weight gain can therefore reflect water rather than fat. This is different from abnormal swelling. Longer-term changes in total body water vary.

Can creatine harm the kidneys?

Controlled studies and reviews have not found impaired kidney function in healthy people using studied doses. Creatine can increase blood creatinine, which may affect the interpretation of some kidney tests. Tell your clinician if you take it. If you have kidney disease or see a kidney specialist, discuss supplementation with your doctor first.

Does creatine cause hair loss?

The concern largely arose from an older study that measured DHT but did not assess hair loss. A 12-week randomized trial published in 2025 tested 5 g of creatine monohydrate daily and found no significant differences from placebo in DHT or measured hair parameters. Longer-term evidence remains limited.

Are newer forms of creatine better than monohydrate?

There is no convincing evidence that common alternative forms increase muscle creatine or improve training outcomes more than monohydrate. Monohydrate has the largest research base and remains the reference form in comparative studies. That is why we chose it.

Do I need to take creatine immediately after a workout?

Consistency matters more than exact timing. Research has not established a clear advantage for one precise time over regular daily use. During maintenance, this product’s label suggests taking it after training on workout days and in the morning on rest days—a simple way to maintain a routine.

Is creatine only useful for men who lift weights?

No. Creatine has been studied in women and men, younger and older adults, and different types of activity. The strongest evidence concerns high-intensity exercise and resistance training. Cognitive effects are also being studied, although that evidence is still developing.

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