Creatine

Other names Creatine Monohydrate, N-Carbamimidoyl-N-methylglycine, Methylguanidoacetic Acid

Creatine is a super-popular supplement gaining popularity not only as a physical performance enhancer but cognitive enhancer as well. Some people say it improves their memory, focus, mood, and ability to keep working for a long time. But which of these claims are backed by science? Read on to find out.

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Benefits

Read about the effects of Creatine in relation to the amount of evidence we've found

We analyzed data from 3 placebo-controlled studies on the effects of Creatine in healthy humans and summarized the results here:

Effect	Effect size	Evidence amount
Memory	Minute positive	Moderate
Energy	Minute positive	Relatively large
Focus	Minute positive	Moderate

Risks

The legality and side effects of Creatine

You should always consider the risks of a nootropic before you use it.

Side effects

No negative side effects were seen in any of the studies that we reviewed.

Interactions

Supplements and drugs can interact with Creatine to increase or decrease the positive or negative effects you experience. If you are already using any supplements or drugs, speak with your trusted medical professional before you experiment with Creatine. To learn more about the potential interactions between Creatine and other substances, use interaction-checker.

Legality

Is your country not included? Learn how to find out if Creatine is legal in your country.

Legality Disclaimer

The contents herein are not legal advice or a substitute for legal counsel. information is not intended to create, and receipt of it does not constitute, an attorney-client relationship. While we have done our best to be as accurate as possible in the information we convey to you about the legality of nootropics, there is a risk for inaccuracies and errors. If you’re uncertain about the legality of any of your actions, contact a legal counsel or your local authorities governing the legality of various substances you may want to use/import/travel with.

How To Use

Dose, frequency and duration

It is usually safer and more effective to use nootropics as they have been used in studies on humans. In the only study that we’ve reviewed, Creatine was used in the following ways:

1250 Milligram doses for acute effects
[3]
2000 Milligram doses for acute effects
[1]
2500 Milligram doses for acute effects
[3]
5000 Milligram doses for acute effects
[2]
5000 Milligram doses for acute effects
[3]

Studies

Studies conducted on the effects of Creatine in healthy humans

In the 3 studies that met our inclusion criteria, 66 participants received Creatine. In total, we examined 7 studies on the effects Creatine, which you can find summaries of below.

Creatine Supplementation Associated or Not with Strength Training upon Emotional and Cognitive Measures in Older Women: A Randomized Double-Blind Study

placebo-controlled

This study is used in our recommendation engine calculations. Learn more about how we select studies

Summary

Creatine had a moderate positive effect on cognitive performance in healthy adults

Study groups

Adults using 2000 Milligram

Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training

placebo-controlled

This study is used in our recommendation engine calculations. Learn more about how we select studies

Summary

Creatine had a very big positive effect on physical performance in healthy adults

Study groups

Adults using 5000 Milligram

Effects of Creatine Monohydrate and Polyethylene Glycosylated Creatine Supplementation on Muscular Strength, Endurance, and Power Output

placebo-controlled

This study is used in our recommendation engine calculations. Learn more about how we select studies

Summary

"These findings indicated that the recommended safe dose of 5 g/d of CM increased BM and improved muscle strength (1RMBP and 1RMLP). Smaller doses of PEG creatine (1.25 and 2.50 g/d) improved muscle strength (1RMBP and 1RMLP) to the same extent as 5 g/d of CM, but did not alter BM, power output, or endurance."

Study groups

Adults using 5000 Milligram

Adults using 1250 Milligram

Adults using 2500 Milligram

Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses

systematic review

Summary

"Creatine supplementation is effective in lower limb strength performance for exercise with a duration of less than 3 min, independent of population characteristic, training protocols, and supplementary doses and duration."

Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial

placebo-controlled

crossover

Summary

Creatine supplementation improved intelligence and working memory in vegetarians (who may benefit more from supplementation because they often have lower levels of it in their diet)

Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis

systematic review and meta-analysis

Summary

"Creatine supplementation is effective in upper limb strength performance for exercise with a duration of less than 3 min, independent of population characteristics, training protocols, and supplementary doses or duration."

Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review

systematic review

Summary

"... creatine supplementation has the ability to increase performance in vegetarians as well as omnivores ..."

Last updated Saturday, June 10, 2023