Substrate ·evidence-based
interventions / Creatine

Creatine

settled  creatine — well-established; the public is catching up to the breadth of the evidence

Evidence by outcome

strengthgrade Ahigh certainty— reliable improvement in strength/power with resistance training
cognitiongrade Bmoderate certainty— Meta-analysis of 16 RCTs (n≈492 adults): improved memory, attention, and processing speed; no significant effect on overall or executive function.
energy / fatiguegrade Clow certainty— may reduce mental fatigue, especially under sleep deprivation or stress
moodgrade Clow certainty— emerging evidence as an adjunct for depressive symptoms; trials small
bone healthgrade Clow certainty— Favorable effects on bone in post-menopausal females when creatine is combined with resistance training.
strengthgrade Clow certainty— Post-menopausal females may experience benefits in skeletal muscle size and function with high-dose creatine.

People say · Evidence shows

“Creatine only helps muscles, not the brain”

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sources: PMID:00000003 · PMID:39070254 · PMID:20000106 · PMID:42180567 · PMID:33800439