Creatine

Creatine supplementation increased strength, power, muscle mass, sprint performance, and recovery in healthy trained and untrained athletes across multiple randomized trials.

Creatine with resistance training increased lean mass and strength more than training alone in healthy older adults.

Creatine enhances high-intensity exercise performance, muscle mass, and strength in healthy populations with no clinically significant side effects.

Creatine supplementation increased strength, power, muscle mass, sprint performance, and recovery in healthy trained and untrained athletes across multiple randomized trials.

Creatine enhances high-intensity exercise performance, muscle mass, and strength in healthy populations with no clinically significant side effects.

Creatine with resistance training increased lean mass and strength more than training alone in healthy older adults.

In healthy young adults under sleep deprivation, creatine improved cognitive processing speed, short-term memory, and intelligence/reasoning tasks.

Creatine improved memory performance, especially in healthy older adults, with moderate effects on cognitive tasks.

Creatine improved memory performance, especially in healthy older adults, with moderate effects on cognitive tasks.

In healthy young adults under sleep deprivation, creatine improved cognitive processing speed, short-term memory, and intelligence/reasoning tasks.

Creatine supplementation increased strength, power, muscle mass, sprint performance, and recovery in healthy trained and untrained athletes across multiple randomized trials.

Creatine with resistance training increased lean mass and strength more than training alone in healthy older adults.

Creatine enhances high-intensity exercise performance, muscle mass, and strength in healthy populations with no clinically significant side effects.

Creatine supplementation increased strength, power, muscle mass, sprint performance, and recovery in healthy trained and untrained athletes across multiple randomized trials.

No significant adverse effects on kidney, liver, or heart function in healthy individuals up to 30g/day for 5 years; minor gastrointestinal discomfort possible but rare.