Creatine

Improves performance in short, high-intensity activities by increasing power output and delaying fatigue. 1, 2

Significantly increases strength and muscle mass by improving energy availability during resistance training. 3, 4

Improves mood and reduces symptoms of depression, with moderate effects in certain populations. 5, 6

Helps maintain cognitive performance under stress, such as sleep deprivation or mental fatigue. 7, 8

Leads to small improvements in muscular endurance during repeated high-intensity efforts. 10, 11

May improve memory in specific conditions, with small and context-dependent effects. 9