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Creatine

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

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Boosts Strength & Power

Enhances high-intensity performance by increasing energy production in muscles

Supports Muscle Growth

Creatine promotes lean muscle development and recovery

Fights Mental Fatigue

Supports cognitive function by helping reduce mental exhaustion and improve alertness

Lifts Mood & Motivation

May help reduce symptoms of depression and support mental well-being

Overall Impact (by Goal)

Only these evidence-backed effects are used for filtering and recommendations

60

XP

High-Intensity Endurance

80

XP

Muscle & Strength

40

XP

Muscle Preservation

Impact combines how reliable the research is with how much difference it usually makes

Limited Impact

Moderate Impact

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Authority

Personalities who have claimed to use this supplement in the past

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Rhonda Patrick

Biochemist

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Tim Ferriss

Entrepreneur

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All Potential Benefits Studied

Includes emerging, secondary, and context-dependent effects

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.

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