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Head-to-head evidence comparison — which supplement is right for you?
Creatine vs Phosphatidylserine: Creatine has the stronger overall evidence (9.5 vs 6/10); they're alternatives for speed up recovery — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Creatine wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
19 of 23 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
1 of 1 studies with measurable effects showed benefit.
Top outcomes
5g daily
Any time, Post-workout may have slight advantage
Monohydrate powder
100-300mg daily
With meals, Evening or post-workout for cortisol
Soy or sunflower-derived phosphatidylserine
2-4 weeks
1-2 weeks
First week
2-4 weeks
4-12 weeks
2 weeks
4-8 weeks
Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=951
Six hundred and fifty-six studies were identified where creatine supplementation was the primary intervention; fifty-eight were female only studies (9%).
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Journal of the International Society of Sports Nutrition (2017) · Systematic review
Increases strength by 5-15%
Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=20
In comparison with a placebo, creatine supplementation combined with resistance training significantly increased upper-body (WMD = 4.43 kg, p < 0.001) and lower-body strength (WMD = 11.35 kg, p < 0.001).
Effects of a food supplement containing phosphatidylserine on cognitive function in Chinese older adults with mild cognitive impairment: A randomized double-blind, placebo-controlled trial
Journal of affective disorders (2025) · Rct · n=190
A total of 190 participants (mean [SD] age, 67.95 [5.62] years; 70 (36.8 %) male and 120 (63.2 %) female) were randomized to the placebo group (n = 95) and intervention group (n = 95).
Phosphatidylserine containing omega-3 fatty acids may improve memory abilities in non-demented elderly with memory complaints: a double-blind placebo-controlled trial
Dementia and geriatric cognitive disorders (2010) · Rct · n=157
157 participants were randomized to receive either PS-DHA or placebo for 15 weeks.
Phosphatidylserine for the Treatment of Pediatric Attention-Deficit/Hyperactivity Disorder: A Systematic Review and Meta-Analysis
Journal of alternative and complementary medicine (2021) · Meta analysis · n=216
Four studies met the inclusion criteria for the narrative review (n = 344) and three for the meta-analysis (n = 216).
Based on meta-analyses showing 5-15% strength increases. Upper-body improvements 4.43kg, lower-body 11.35kg. Effects plateau at therapeutic doses.
Based on RCT in 190 Chinese older adults with mild cognitive impairment and systematic review of neuronutrients. Limited by small number of direct studies and population-specific findings.
AI-estimated from published studies. Interpret as directional guidance.
Creatine has a higher evidence score (9.5/10 vs 6/10) and wins in 2 of 3 categories.
For speed up recovery, Creatine has a higher relevance score (85 vs 60).
No known interactions between Creatine and Phosphatidylserine have been documented in our database. However, always consult a healthcare provider before combining supplements.
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The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.