Loading…
We use essential cookies (authentication, your saved goals/stack) by default. With your permission we'll also enable privacy-respecting analytics (Vercel Web Analytics, anonymous load-time metrics) and error-replay diagnostics (Sentry — DOM snapshots only when an error fires) so we can fix bugs faster. Learn more
Head-to-head evidence comparison — which supplement is right for you?
Creatine wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
13 of 16 studies with measurable effects showed benefit.
Top outcomes
Verdict
Mostly mechanism / observational
1 of 1 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both Creatine and Phosphatidylserine have evidence — compare verdict strength side-by-side.
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: creatine supplementation and exercise
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).
Dynamic release of extracellular particles after opening of the blood-brain barrier predicts glioblastoma susceptibility to paclitaxel
Nature communications (2025) · Rct
Thus, our study introduces an efficient microfluidic platform for the capture of circulating GBM EVPs and demonstrates that release upon BBB opening is predictive of outcomes following paclitaxel treatment.
Prognostic potential of lipid profiling in cancer patients: a systematic review of mass spectrometry-based studies
Lipids in health and disease (2024) · Systematic review · n=38
In conclusion, the potential for developing lipidomics in cancer prognostic prediction was demonstrated.
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 8.5/10) and wins in 1 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.