Creatine monohydrate is the most effective form of creatine, and is the form of creatine used in powdered supplements. What does creatine do? As a both health and sports supplement, creatine is one of the most well researched and evidence backed supplements. In simple terms creatine increases the rate at which energy can be produced and used within our body. Creatine helps you work harder and work longer by helping to replenish our energy systems. This increases peak power output, and this in turn has and this has several positive impacts on sports performance and body composition.