Creatine! Super supplement study.
Creatine monohydrate is among the most extensively researched dietary supplements, with robust evidence supporting its effectiveness and safety across wide age ranges and independant of sex.
Primarily, it functions as a substrate for phosphocreatine in muscle, enabling rapid regeneration of ATP during high‑intensity exertion (Kreider et al., 2017)¹. Supplementation increases intramuscular creatine and phosphocreatine stores, enhancing performance in repeated sprint activities, strength training, power output, and high‑intensity intermittent efforts (Kreider et al., 2017; Rawson & Venezia via review, 2025)².
Meta‑analyses show that combining creatine with resistance training yields, on average, a +1.1 kg lean body mass gain and reduces fat mass by around 0.7 kg (Desai et al., 2024)³. Moreover, benefits extend to both trained and untrained individuals, male and female, and across age groups (Kreider et al., 2017)⁴.
Beyond performance, creatine supports recovery and muscle repair. It accelerates glycogen replenishment, diminishes markers of muscle damage (e.g. creatine kinase), and enhances functional strength in post‑exercise recovery periods (Kreider et al., 2017; Cooke et al., 2009, cited in Rawson et al., 2025)⁵. Creatine also may reduce inflammation and oxidative stress, helping to mitigate training‑induced muscle soreness (DOMS) (Jaramillo et al., 2023; Niemeyer review, 2025)⁶.
Emerging evidence underscores cognitive and neuroprotective benefits. Creatine supplementation increases brain creatine levels by ~5‑15%, allowing better ATP availability under high cognitive load or stress (Kreider et al., 2017)⁷. Controlled trials show improvements in working memory and abstract reasoning (Rae et al., 2003, replicated in BMC Medicine, 2023)⁸, and systematic reviews report gains in memory, especially in older adults, though findings vary by stress or baseline status (Wikipedia summary, 2025; Nature review 2024)⁹. High-dose creatine in sleep‑deprivation settings has also improved cerebral energy status and cognitive processing speed (Nature review, 2024)¹⁰.
Furthermore, creatine appears promising for aging populations. It supports muscle mass preservation and bone density—especially in post‑menopausal women and older adults (Kreider et al., 2017; Jaramillo et al., 2023)¹¹—and shows potential for mitigating sarcopenia and facilitating healthy aging (National Geographic, 2025)¹².
Finally, creatine is widely regarded as both safe and cost‑effective. The International Society of Sports Nutrition (ISSN) affirms that doses up to 30 g/day for five years have no harmful effects in healthy individuals (Kreider et al., 2017)¹³. Reported side effects are mild, such as water retention or occasional gastrointestinal discomfort (The Guardian, 2025; Business Insider, 2025)¹⁴. It remains affordable—often under $0.50 per daily serving—making it accessible for broad use (Business Insider, 2025)¹⁵.
In summary, creatine monohydrate is one of the most effective, versatile, and safe nutritional supplements available, enhancing strength, recovery, cognition, and overall health across age groups, sexes, and activity levels.
Yours in Strength,
Bambos Strength
References (Harvard style)
• Kreider, R.B. et al., 2017. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14:18.
• Rawson, E.S. & Venezia, A.C., 2025. Creatine supplementation with specific view to exercise/sports performance: an update. [Review].
• Desai, I. et al., 2024. The effect of creatine supplementation on resistance training‑based changes to body composition: A systematic review and meta‑analysis. Journal of Strength & Conditioning Research, 38(10), pp.1813–1821.
• Kreider et al., 2017 (see reference 1).
• Kreider et al., 2017 (see reference 1); Cooke, M.B. et al., as cited in Rawson et al., 2025.
• Jaramillo, A.P. et al., 2023. Effectiveness of Creatine in Metabolic Performance: A Systematic Review and Meta‑Analysis. Cureus, 15(9): e45282; Niemeyer (Nature review), 2025.
• Kreider et al., 2017 (see reference 1).
• The effects of creatine supplementation on cognitive performance—a randomised controlled study, 2023. BMC Medicine, 21:440.
• Wikipedia contributors, 2025. Creatine – Research; Nature review (2024) on neurometabolic and cognitive implications.
• Nature review, 2024.
• Kreider et al., 2017 (see reference 1); Jaramillo et al., 2023 (see reference 6).
• Thinking about taking creatine? Here’s why experts say it’s worth it, National Geographic, 2025.
• Kreider et al., 2017 (see reference 1).
• The Guardian, 2025; Business Insider, 2025.
• Business Insider, 2025.