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 about cookies
Creatine Monohydrate
Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
What the evidence says
Creatine appears to help in 5 of 7 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1979–2026 with a typical study size of 45 participants.
Based on 555 studies · 55 meta-analyses · 450 RCTs · 1,406 total participants
Confidence
High confidenceWhat the studies found
By outcome
Earns a Very Strong 9.5 from 18 meta-analyses showing consistent strength, lean-mass and recovery gains plus robust safety data; cognitive benefits are smaller and endurance effects are absent.
467 randomised trials
92% were about Creatine in an audit of 50 of them
Every randomised or controlled trial of Creatine indexed in PubMed, not a hand-picked subset. Meta-analyses and systematic reviews are deliberately excluded from this count: most of them cover many compounds at once, so counting them would inflate it.
PubMed · as of Sep 2026
78 trials ongoing or recruiting · 207 completed on ClinicalTrials.gov
26 of the completed trials have posted results
Registered trials show research momentum for Creatine, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Oct 2026
Under EU law (Reg. 1924/2006), EFSA reviews whether a specific health claim for Creatine meets the evidence standard. These are independent regulatory decisions on claims — not studies, and never counted toward the evidence score above.
Authorised claims
“Creatine increases physical performance in successive bursts of short-term, high intensity exercise”
Not authorised by EFSA
“Creatine Improves mental attentiveness also in the elderly”
“Creatine Increases muscle power and speed', 'Provide energy to muscle”
“Creatine can help enhance physical working capacity at fatigue threshold”
“EAS Creatine (EAS Phosphagen) is clinically tested to improve anaerobic work capacity”
“Creatine Improves mental attentiveness Improved powers of concentration and ability to absorb information Assists in mental performance”
“Creatine Strengthens /supports /assists human energy reserves Supports the building of muscle Supports the building of muscle improves physical performance”
“Not authorised” means the specific claim wording did not meet the EU’s evidence standard — often a matter of dossier or phrasing, not proof of no effect. EFSA judges marketing claims and is kept separate from our study-based evidence score.
Source: EU Register of nutrition and health claims (European Commission / EFSA) · register snapshot Feb 2013
Creatine monohydrate is a sports supplement, with 18 meta-analyses cited here. It increases phosphocreatine stores in muscles, enabling faster ATP regeneration during high-intensity activities.
Increases cellular energy availability by replenishing ATP stores faster
Supports cognitive function under stress or sleep deprivation
Accelerates muscle repair and reduces exercise-induced damage
How Creatine works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Insufficient data; consult healthcare provider
Generally safe for athletes 18+; younger should consult doctor
May increase kidney stress when combined with drugs that affect kidney function
Tip: Normal effect; weight normalizes over time
Tip: Take with food or split doses
Creatine has an evidence score of 9.5/10 — very strong evidence based on 555 indexed studies, including 18 meta-analyses. Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress. Representative study: PMID 39042054.
The commonly studied dose of Creatine is 5g daily. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
Timing is flexible for Creatine — consistent daily use matters more than the time of day. Creatine is stored in muscle as phosphocreatine and serves as a rapid ATP regeneration buffer during high-intensity efforts.
Creatine is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are water retention, GI discomfort. Use caution if any of these apply to you: Pre-existing kidney disease (consult doctor); Rare genetic creatine metabolism disorders.
Whey Protein
Likely helpsComplete protein with high leucine content that maximizes muscle protein synthesis.
Citrulline Malate
Probably helpsCombines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
Glycine
Too few graded studies3g before bed may improve subjective sleep quality and next-day alertness in small trials — also a building block for glutathione and collagen.
BCAAs
Likely helpsLeucine, isoleucine, and valine metabolized directly in muscle tissue — support protein synthesis and reduce exercise fatigue.
What Actually Works vs What’s Hype
The honest tier list — proven staples vs situational vs mostly marketing. The hub the other guides feed into.
Creatine: The Complete Guide
The most evidence-backed supplement there is — dose, forms, the beyond-muscle case, and the myths.
Supplements on GLP-1 Drugs
On Ozempic/Wegovy/Mounjaro? What actually helps — muscle preservation, GI relief, nutrient gaps (no upsell).
Supplements for Energy & Fatigue
Tired? Why most "energy" pills only work if they fix a deficit — and how to find yours first.
Focus & Nootropics
Caffeine+L-theanine works; bacopa needs weeks; most "brain pills" are hype. The honest tier list.
Pre-Workout: What’s Worth It
Caffeine, citrulline, beta-alanine, creatine — the ingredients that work, at clinical doses (vs fairy dusting).
Perimenopause & Menopause
Hot flashes, bone, sleep, muscle — the basics that hold up vs the phytoestrogen hype.
Perimenopause
The transition years (40s): cycle changes, mood, sleep, brain fog — foundations, vitex, and starting muscle work early.
Build Your First Supplement Stack
Start with 2–3 foundations, add one at a time, build by goal — without wasting money.
Supplement Timing & Combining
When to take what, with or without food, and which supplements compete vs pair well.
Supplements in Pregnancy
Commonly recommended vs ask-your-clinician vs avoid — a general, safety-first overview.
Explore: Best supplements for Athletic PerformanceBest supplements for Focus, Memory & Mood
Reviewed by Dr. Baher Al Hakim · Last reviewed May 2026 · evidence from 555 studies · how we score · editorial policy
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Tap node to isolate • Pinch to zoom • Tap edge for research