Creatine
Also known as: Creatine Monohydrate, Creatine HCL
Creatine is one of the most well-researched sports supplements. While famous for muscle and strength benefits, it also supports brain energy and may have cognitive benefits, especially during stress or sleep deprivation.
Potential Benefits
- Increases muscle strength and power
- Supports muscle growth
- May improve high-intensity exercise performance
- May support cognitive function
- May help with brain energy during stress
What Research Shows
One of the most researched supplements. Strong, consistent evidence for strength and muscle benefits. Emerging evidence for cognitive benefits, especially in vegetarians and during stress.
Dosage Information
3-5g creatine monohydrate daily. Loading phase optional (20g/day for 5-7 days)
Note: Optimal dosing may vary based on individual factors. Always follow product label instructions or consult a healthcare provider.
Side Effects
- Water retention and weight gain
- GI discomfort in some (try smaller doses)
- Muscle cramps (anecdotal, not confirmed in studies)
Drug Interactions
- NSAIDs and caffeine may reduce effectiveness (debated)
- May affect kidney function tests (not actual kidney damage)
Natural Sources
Products Containing Creatine
No reviewed products currently contain this ingredient.
Medical Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before taking any supplement, especially if you have medical conditions or take medications.