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Ct9.5
Kreatin – Forschung
Hilft wahrscheinlich
546 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Kreatin scheint in 16 von 19 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1979–2026 mit einer typischen Studiengröße von 154 Teilnehmenden.
Basierend auf 546 Studien · 55 Meta-Analysen · 444 RCTs · 27,982 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
16geholfen2unklar1nicht geholfen· 527 weitere ohne bewertete Effektdaten
Cognitive functionVerbessert das Arbeitsgedächtnis und die kognitive Leistungsfähigkeit, insbesondere unter Stress · 4-8 Wochen
Hilft wahrscheinlich32 Studien
Safety profile
Hilft wahrscheinlich23 Studien
In Zahlen
Aus 52 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
72%
über Studien hinweg
Untersuchte Personen
28k
typische Studie: 154 Personen
Stärkste Designs
499
55 gepoolt, 444 randomisiert
Zeigte Nutzen
84%
16/19 Studien
Wie lange Studien liefen
1–4 Wochen
3
1–3 Monate
3
3+ Monate
5
Untersuchte Populationen
General population5
Older adults3
women across reproductive stages1
Females taking oral creatine monohydrate1
Stetige Forschung
137 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
197920022026
1muscle mass and bone healthMeta-Analysen=763 · large study2026
Einfach gesagt: Current evidence does not support robust additive effects of nutritional supplementation on muscle mass or bone health when combined with exercise in women across reproductive stages.
Chen KH et al. · International journal of medical sciences (2026)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Could be chance
The combined intervention showed no significant effects on muscle mass measures: skeletal muscle mass (g=0.065, 95% CI: -0.353 to 0.482, p=0.762), appendicular lean mass (g=0.197, 95% CI: -0.177 to 0.571, p=0.302), or fat-free mass (g=0.069, 95% CI: -0.110 to 0.249, p=0.447).
Significant improvements occurred in bench press (g=0.279, 95% CI: 0.008 to 0.550, p=0.043) and handgrip strength (g=0.412, 95% CI: 0.039 to 0.786, p=0.031).
No significant effects emerged for bone mineral content (g=0.195, 95% CI: -0.281 to 0.671, p=0.421) or bone mineral density (g=0.087, 95% CI: -0.129 to 0.303, p=0.430).
Einfach gesagt: More well-powered trials in underrepresented groups, particularly women and older adults, are needed to clarify population-specific responses.
Kazeminasab F, Kerchi AB, Sharafifard F, Zarreh M, Forbes SC, Camera DM, Lanhers C, Wong A, Nordvall M, Bagheri R, Dutheil F. · Nutrients (2025)
Weighted mean differences (WMDs) and 95% confidence intervals (CIs) were calculated using random-effects modeling.
Additionally, creatine supplementation combined with exercise training revealed no significant differences in handgrip strength [WMD = 4.26 kg, p = 0.10] and leg press strength [WMD = 3.129 kg, p = 0.11], when compared with the placebo.
Furthermore, subgroup analysis based on age revealed significant increases in bench and chest press [WMD = 1.81 kg, p = 0.002], leg press [WMD = 8.30 kg, p = 0.004], and squat strength [WMD = 6.46 kg, p = 0.001] for younger adults but not for older adults.
Einfach gesagt: In postmenopausal women, creatine, particularly ≥ 5 g·day⁻¹ with RT, yields small but meaningful gains in lean mass and strength without evidence of harm.
Naddafha S et al. · Journal of the International Society of Sports Nutrition (2026)
Lean mass (k = 5; n = 338) favored creatine: mean difference (MD) + 0.37 kg (95% CI + 0.05 to + 0.69; I² = 25%; τ² = 0.01; 95% PI -0.10 to + 0.84).
Leg-press 1RM (k = 3; n = 111) improved with creatine: MD + 7.5 kg (95% CI + 2.2 to + 12.8; I² = 0%).
In postmenopausal women, creatine, particularly ≥ 5 g·day⁻¹ with RT, yields small but meaningful gains in lean mass and strength without evidence of harm.
6Adverse outcomes in females taking creatineMeta-Analysen=951 · large study2020
Einfach gesagt: However, all future studies of creatine supplementation in females should consider surveillance and comprehensive reporting of adverse outcomes to better inform participants and health professionals involved in future trials.
de Guingand DL et al. · Nutrients (2020)
Six hundred and fifty-six studies were identified where creatine supplementation was the primary intervention; fifty-eight were female only studies (9%).
No statistically significant difference was reported in measures of renal or hepatic function.
In conclusion, mortality and serious adverse events are not associated with CrM supplementation in females.