Creatine

Creatine is a natural compound found in muscles and in foods like red meat and fish

All Evidence-backed benefits

1

Boosts Strength & Power 1 2 3 4

Creatine is one of the most effective supplements for increasing strength and power output during resistance exercise. It enhances energy production in muscles, leading to improved performance in both athletes and older adults.

2

Supports Muscle Growth & Recovery 5 6 7

When combined with resistance training, creatine helps promote lean muscle growth by improving cell hydration, protein synthesis, and workout recovery. Some studies also suggest it may support fat loss in trained individuals.

3

Enhances Anaerobic Performance 8 9 10

Creatine may provide a small but notable improvement in short bursts of high-intensity activity, such as sprinting or weightlifting. While results vary, many studies indicate benefits for anaerobic exercise capacity.

4

Reduces Mental Fatigue 11 12

By supporting brain energy metabolism, creatine can help fight mental exhaustion, particularly in stressful situations like sleep deprivation or extreme physical exertion.

5

Supports Memory & Brain Function 13 14

Creatine may enhance memory and cognitive performance, especially in people with lower natural creatine levels, such as vegetarians and older adults.

6

May Help with Depression 15

Emerging research suggests creatine may help reduce symptoms of depression in individuals with major depressive disorder or bipolar disorder, though more studies are needed to confirm these effects.