Articles

This scoping review evaluates creatine supplementation for dementia, finding early mechanistic support but emphasizing a critical lack of human clinical trials.

Discover how guanidinoacetic acid compares to creatine monohydrate for improving muscle strength and body composition in older adults without exercise.

Why 5 g/day is the standard creatine dose, when your body size justifies more, and how lean mass, diet and daily turnover change the number you actually need.

This eight-week RCT tested a multi-ingredient creatine supplement in older adults with sarcopenia. While muscle mass increased, the clinical impact was minimal.

Hair loss, kidney damage, cramping, bloating and weight gain — each common creatine concern traced back to the study that started it, and what replication found.

Loading with 20 g/day saturates muscle in a week; 3 g/day takes about a month and ends up in the same place. Here is how to choose, and a third option.

Six creatine forms compared on evidence, absorption and cost. Monohydrate wins on all three, and the marketing claims behind the alternatives rarely survive testing.

Plant-based diets supply almost no dietary creatine, leaving muscle stores roughly 10% lower. That gap is why vegans often respond more strongly to supplementation.

Creatine buffers energy in the brain as well as muscle. Here is where the cognitive evidence is solid, where it is preliminary, and where it is still only a hypothesis.

A triple-blind trial in 20 vegan adults finds four weeks of creatine improved body composition and jump power, but changed neither strength nor sprints.

A 2026 randomised placebo-controlled pilot study testing whether creatine delivered through the dialysate can safely raise creatine levels in dialysis.

A crossover trial in ten trained men finds three days of creatine loading raised repetitions and bar velocity, with mixed cardiovascular strain effects.

A narrative review of the muscle-brain axis, assessing how creatine combined with resistance training affects strength, lean mass and cognition in ageing.