Creatine
Also known as: Creatine Monohydrate
The most evidence-backed performance supplement. Increasingly recognised for cognitive benefits and longevity effects beyond muscle.
Mechanism of Action
Regenerates ATP via phosphocreatine system. Increases PCr stores in muscle and brain. Neuroprotective at multiple targets.
Doses and timing reported in studies
Context, not a recommendation. Study links for this card are still being added, so check the original trials and talk to your doctor before you take anything, especially with medicines or health conditions.
Range used in trials
3–5g/day (no loading needed)
Timing used in trials
Anytime: consistency matters more than timing
Stacks Well With
Evidence grade
Strong
Goals
Rubric
How evidence grades work
A grade summarises the strength of the human evidence for a compound or device category. It is not a score, it is not a rating of any brand, and it changes when new studies land.
- Strong
- Several randomised controlled trials or meta-analyses in people agree on direction, the effect is large enough to matter for the stated outcome, and safety is established over long use.
- Moderate
- Some human trials, but small, short, or mixed. Plausible benefit, with limited long-term safety data.
- Emerging
- Mostly animal or mechanism studies, or very small human studies. Interesting, not yet enough to act on.
- Weak
- Little or contradictory evidence, no benefit shown, or a safety concern outweighs the evidence.