Creatine
Creatine is among the most studied and effective supplements for increasing muscle strength, power, and lean mass, with a strong safety record. Emerging research suggests it may also modestly support cognition and mood, with the clearest effects under stress such as sleep deprivation and in people with low dietary intake (e.g., vegetarians). Cognitive benefits are promising but less established than the physical ones.
Too little may be associated with
Lower energy reserves, especially in vegetarians.
Too much may be associated with
Water retention; safe for most.
Informational only — not medical advice.
Where to buy
Popular Creatine products on Amazon. Not medical advice — talk to a clinician before starting a supplement.
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Books (4)
Podcasts
- We Do Science (Institute of Performance Nutrition)
The Institute of Performance Nutrition's podcast on the science of sports nutrition, hosted by Dr. Laurent Bannock.
Research (9)
- Effects of creatine supplementation on muscle strength gains-a meta-analysis and systematic review Zhang et al. (2025)
- Intranasal delivery of dodecyl creatine ester alleviates motor deficits and increases dopamine levels in a 6-OHDA rat model of parkinsonism Disdier et al. (2025)
- The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis Zhang et al. (2024)
- Is creatine a CNS neurotransmitter? Mallik et al. (2023)
- Creatine Activity as a Neuromodulator in the Central Nervous System Meftahi et al. (2023)
- Neuroprotective effects of creatine Beal (2011)
- Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol McMorris et al. (2006)
- Inactivation of creatine kinase induced by dopa and dopamine in the presence of ferrylmyoglobin Miura et al. (1999)
- Creatine and cyclocreatine attenuate MPTP neurotoxicity Yang et al. (1999)
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