Creatine monohydrate is the most-studied supplement in sports nutrition (500+ trials). Growing evidence shows benefits beyond muscle, cognition, mood, and aging.
ISSN concludes creatine is the most effective ergogenic nutritional supplement available, with substantial benefits for high-intensity exercise and lean mass.
Creatine improved short-term memory and intelligence/reasoning, especially in vegetarians and adults experiencing mental fatigue.
Creatine + resistance training produced significantly greater gains in lean mass, upper body strength, and lower body strength vs training alone in adults 50+.
Adjunctive creatine produced significantly greater improvement in depression scores vs SSRI alone, onset of antidepressant response was also faster.
We prioritize randomised controlled trials and meta-analyses over single observational studies. Animal and in-vitro data are listed as "mechanistic", they suggest direction, not human effect size.
We don't cherry-pick favourable studies, omit conflicting evidence, or cite industry-funded trials without flagging the conflict of interest where known.
The research is one thing, what to take, at what dose, paired with what, is another. We compose stacks that turn the evidence into a daily routine.
Studies referenced are real published research. Summaries are paraphrased for accessibility, for exact methods and full text, click through to PubMed. Educational use only, not medical advice. Consult a qualified clinician before starting any new supplement.