Creatine
Creatine Monohydrate
The most studied sports supplement in history, now recognized for cognitive and longevity benefits beyond muscle performance. Safe, cheap, and effective.
Key Research
Peer-Reviewed Evidence • 3 Citations
International Society of Sports Nutrition position stand: Creatine supplementation and exercise
Kreider RB et al.•J Int Soc Sports Nutr•2017•PMID: 28615996
Key Finding: Creatine is the most effective ergogenic supplement for high-intensity exercise, with decades of research supporting its safety and efficacy.
View on PubMedEffects of creatine supplementation on cognitive function: A systematic review and meta-analysis
Avgerinos KI et al.•Exp Gerontol•2018•PMID: 29704637
Key Finding: Creatine supplementation improved short-term memory and reasoning in healthy individuals, particularly under stress or sleep deprivation.
View on PubMedCreatine supplementation with specific view to exercise/sports performance: An update
Cooper R et al.•J Int Soc Sports Nutr•2012•PMID: 22971354
Key Finding: Creatine monohydrate remains the most studied and effective form, improving strength, power output, and lean body mass across populations.
View on PubMedCitations sourced from PubMed, Cochrane Library, and peer-reviewed journals. Study findings are summarized for accessibility. Always consult the original publication for full methodology and results.
📊 Evidence by Outcome
Gold standard for strength and power output. 500+ studies confirming benefits.
500 studies • Consistency: High • Effect: Large
Emerging evidence for cognitive benefits, especially under stress or sleep deprivation.
20 studies • Consistency: Moderate • Effect: Moderate
Combined with resistance training, may improve bone mineral density.
8 studies • Consistency: Mixed • Effect: Small
👥 Community Insights
5g daily for 10 years. Simplest and most effective supplement in my stack.
Community member • Dubai• Verified
📋 Protocol Snapshot
Protocols are for informational purposes only. Always consult a qualified healthcare provider before starting any treatment protocol.
Where to Get It (UAE)
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Medical Disclaimer: The information on this page is for educational purposes only and is not intended as medical advice. Kamura Scores reflect a combination of research evidence, community data, and other factors — they are not clinical recommendations. Research citations are provided for reference; always consult the original publications for complete study details. Consult a qualified healthcare provider before starting, stopping, or modifying any treatment. Individual results may vary.