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Public-ready7/4/2026

Creatine

Papers analyzed
77
Exercise performance and recoveryCognition, memory, and focusFatigue and energy

Main benefit evidence

Review human evidence by goal.

Exercise performance and recovery
Exercise performance and recovery
Goal tierB
Direct human evidence
Sufficiently accumulated7 direct studies
Positive
4
No clear difference
2
Mixed
1
Negative
0
Positive study ratio57%
This is the share of verified direct studies with a positive result, not your personal chance of benefit.
Research intake observed
One study used 0.3 g/kg/day.
Dose confirmed in 1 of 7 direct studies.
View study intake details
0.3 g/kg/day
rct
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Cognition and focus
Cognition, memory, and focus
Goal tierC
Direct human evidence
Limited2 direct studies
Positive
2
No clear difference
0
Mixed
0
Negative
0
Research intake observed
Research intake was not verifiable in the available source text.
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Fatigue and energy
Fatigue and energy
Goal tierNot rated yet

No direct evidence for general supplement use is confirmed under the current standard.

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Sleep
Stress Response and Sleep Changes
Goal tierNot rated yet

The currently linked research coverage is not broad enough to characterize this goal yet.

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Side effects and combination findings in studies

Findings from studies of this ingredient alone are separated from findings involving another supplement or medication.

Caution signals
4
Side effects + combos + curated rules
Key precautions
No curated contraindication rule is available yet, but literature caution signals are shown below.
3 combo signals and 0 added-signal combos shown below.
These are signals reported in studies. They do not predict what will happen to an individual.

Findings to review with care

Side effects reported for the ingredient alone are separated from findings involving another supplement or medication.

Side effects reported when this ingredient was used alone

Symptoms or adverse events reported in studies of this ingredient without another active ingredient.

Gastrointestinal Distress1 papers
Creatine supplementation may cause gastrointestinal distress in some individuals, particularly at high doses.Human studies · Systematic review
Adverse effect signal1 papers
Caution is advised for pregnant women due to lack of evidence on safety.Human studies · Study type not identified
Gastrointestinal symptoms1 papers
Gastrointestinal symptoms were reported as possibly related to creatine treatment in the study population.Human studies · Randomized controlled trial
Adverse effect signal1 papers
Gastrointestinal distress is reported in some individuals, particularly at high doses, and is dose-dependent.Human studies · Study type not identified

Positive combinations studied

Positive combination findings are separated by how the study compared the groups. This is not a recommendation to combine them.

Positive findings when used together

The combination had a positive result, but the contribution of each ingredient could not be separated.

HMBCombined supplementation of HMB and Creatine monohydrate showed a synergistic effect on aerobic power at W8, W4, and WAT compared to the sum of effects from single supplements.
탄산수소나트륨Combined creatine and sodium bicarbonate supplementation significantly improved 30-m sprint and arrowhead agility performance in elite soccer players compared to placebo.
D-리보스A double-blind RCT in 53 patients with ischemic heart disease found that a combination supplement containing D-ribose, creatine, and vitamins improved cardiac double product and exercise tolerance compared to placebo, though the authors note the surrogate measure requires further validation.
Creatine
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