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Also known as Creatine
Compound stored in skeletal muscle as phosphocreatine, buffering ATP regeneration during short, high-intensity effort; one of the most extensively studied ergogenic supplements for strength and lean mass.
We link to relevant studies and leave interpretation to you and your healthcare professional.
Number of audited published findings for Creatine Monohydrate by condition. Drill into a pair page for the full breakdown.
Where people report using it and what trials suggest
Common claims the trials do not support
The most-studied sports supplement. Reliable gains in strength, power, and lean mass; growing but mixed cognitive work.
Safety notes: Extremely well tolerated. Kidney caution only with pre-existing renal disease. Water-weight gain initially is normal.
Evidence grades reflect study quality and consistency, not marketing claims.
Summaries of published trial results for this compound, grouped by condition. Numbers are reported exactly as the researchers published them — we never calculate or convert.
How to read this table
In short: benefit is what was observed; evidence is how much you should trust the observation. A “Benefit seen” tag on a weak study counts for far less than the same tag on a meta-analysis.
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| memory performance (older adults) | Memory improved with SMD 0.88 vs placebo in older adults (66-76 years) over 5 days to 24 weeks. (95%CI, 0.22-1.55; P=0.009)Benefit seen | 0.88 SMD | — | 5 days to 24 weeks | Meta-analysis · 2023 | PMID 35984306 |
| memory performance (overall) | Memory improved with SMD 0.29 vs placebo in healthy individuals over 5 days to 24 weeks. (95%CI, 0.04-0.53; P=0.02)Benefit seen | 0.29 SMD | — | 5 days to 24 weeks | Meta-analysis · 2023 | PMID 35984306 |
Associated conditions and community-reported outcomes, wrapped together on one page. Aggregates appear only once enough reports arrive.
How this compound is sold in the UK, and where our readers typically find it.
Retailer search links — we may earn commission on purchases at no cost to you. Commission never affects our evidence ratings.
| memory performance (younger counterparts) | No significant memory benefit vs placebo found in younger counterparts (11-31 years) over 5 days to 24 weeks. (95%CI, -0.14 to 0.20; P=0.72)No clear benefit | no number reported | — | 5 days to 24 weeks | Meta-analysis · 2023 | PMID 35984306 |
| Backward Digit Span (BDS) | Creatine showed a borderline significant benefit on BDS (p=0.064) vs placebo in 123 people over 6 weeks. (p=0.064)Unclear | 0.029 η²P | 123 | 6 weeks | RCT · 2023 | PMID 37968687 |
| Exploratory cognitive tasks | Creatine showed no indication of improved performance on exploratory tasks vs placebo in 123 people over 6 weeks.No clear benefit | no number reported | 123 | 6 weeks | RCT · 2023 | PMID 37968687 |
| Raven's Advanced Progressive Matrices (RAPM) | Creatine showed no significant benefit on RAPM (p=0.327) vs placebo in 123 people over 6 weeks. (p=0.327)No clear benefit | 0.008 η²P | 123 | 6 weeks | RCT · 2023 | PMID 37968687 |
| Side effects | Side effects were reported significantly more often with creatine (RR=4.25, p=0.002) vs placebo in 123 people over 6 weeks. (p=0.002)Unclear | 4.25 RR | 123 | 6 weeks | RCT · 2023 | PMID 37968687 |
| Memory in vegetarians | Creatine improved memory in vegetarians compared to placebo; the abstract gives no effect size.Benefit seen | no number reported | 128 | 5 d | RCT · 2011 | PMID 21118604 |
| Reaction-time variability | Creatine reduced reaction-time variability compared to placebo regardless of diet; the abstract gives no effect size.Benefit seen | no number reported | 128 | 5 d | RCT · 2011 | PMID 21118604 |
| Verbal fluency and vigilance | Creatine did not improve verbal fluency or vigilance compared to placebo.No clear benefit | no number reported | 128 | 5 d | RCT · 2011 | PMID 21118604 |
| backward number recall | Creatine supplementation showed no significant effect on backward number recall compared with placebo in elderly participants (n=15).No clear benefit | no number reported | 15 | 1 week | RCT · 2007 | PMID 17828627 |
| cognitive performance (random number generation, forward number/spatial recall, long-term memory tasks) | Creatine supplementation improved most cognitive task scores in elderly participants compared with placebo (n=15).Benefit seen | no number reported | 15 | 1 week | RCT · 2007 | PMID 17828627 |
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| creatine kinase (CK) concentration at 48, 72, and 96 hr | Creatine significantly reduced CK concentration at 48, 72, and 96 hours vs placebo.Benefit seen | no number reported | — | 48, 72, and 96 hr | Meta-analysis · 2021 | PMID 34472118 |
| creatine kinase (CK) concentration overall | Creatine significantly reduced CK concentration by 30.94 vs placebo in nine studies. (95% CI: -53.19, -8.69; p = .006)Benefit seen | -30.94 | — | — | Meta-analysis · 2021 | PMID 34472118 |
| lactate dehydrogenase (LDH) concentration at 48 hr | Creatine significantly reduced LDH concentration at 48 hours vs placebo.Benefit seen | no number reported | — | 48 hr | Meta-analysis · 2021 | PMID 34472118 |
| lactate dehydrogenase (LDH) concentration overall | Creatine showed no significant benefit on overall LDH concentration vs placebo. (WMD = -5.99; 95% CI: -14.49, 2.50; p = .167)No clear benefit | no number reported | — | — | Meta-analysis · 2021 | PMID 34472118 |
| lean body mass | Androgenic anabolic steroids increased lean body mass by 0.62 standard mean differences compared to baseline.Benefit seen | 0.62 standard mean difference | — | — | Systematic review · 2024 | PMID 37688400 |
| muscle strength | Androgenic anabolic steroids increased strength by 5% to 52% compared to baseline in athletes.Benefit seen | 5% to 52% | — | — | Systematic review · 2024 | PMID 37688400 |
| muscle strength | Growth hormone provided no strength benefit compared to baseline in athletes.No clear benefit | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |
| performance | Growth hormone provided no performance benefit compared to baseline in athletes.No clear benefit | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |
| performance | Creatine increased performance in high-intensity tasks compared to baseline during resistance training.Benefit seen | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |
| performance | Recombinant human erythropoietin showed limited evidence for performance benefit compared to baseline.No clear benefit | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |
| performance | Cannabis impaired athletic performance compared to baseline in athletes.Unclear | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |
| strength | Creatine increased strength compared to baseline during resistance training.Benefit seen | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |
| total and lean body mass | Creatine increased total and lean body mass compared to baseline during resistance training.Benefit seen | no number reported | — | — | Systematic review · 2024 | PMID 37688400 |