CREATINE
Naturally occurring compound that increases cellular phosphocreatine stores, enhancing ATP regeneration for muscle and brain energy metabolism.
Over 500 peer-reviewed studies support creatine monohydrate as an effective ergogenic aid for short-duration, high-intensity exercise, with recommended dosages of 3-5 g/day or 0.1 g/kg body mass/day showing consistent benefits in muscle performance and recovery. Emerging research suggests creatine supplementation can increase brain creatine stores, with preliminary evidence for improved cognition during sleep deprivation, attenuation of concussion symptoms, and modest antidepressant effects. Evidence for neurodegenerative disease applications (e.g., multiple sclerosis) remains limited and inconclusive. Short-term use is generally well tolerated, though long-term safety data in children and adolescents is lacking. Many study authors have industry ties to creatine manufacturers, which warrants consideration when interpreting the evidence base.