Creatine
Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026
TL;DR
Naturally occurring compound used for energy recycling (ATP)
High evidence for muscle strength and athletic performance
Moderate evidence for improving memory and cognitive speed
One of the most researched and safest supplements in history
Extremely cheap: ~$10-15/month
Best for: Strength training, brain health in vegans/elderly
What it is
Creatine is stored in the muscles and brain. It acts like a 'battery backup,' providing a quick burst of energy when your cells run out of their primary fuel (ATP). While famous in the gym, the brain is also an 'energy-hungry' organ that relies heavily on creatine for quick thinking and memory retrieval.
What the research says
Creatine is 'fuel for the mind.' Evidence. A 2018 systematic review found that creatine supplementation improves short-term memory and intelligence in healthy individuals. Target Groups. It is especially effective for vegetarians (who don't get creatine from meat) and the elderly, where it can help preserve muscle mass and mental clarity simultaneously. [1][2][3]
Limited direct evidence for metabolic syndrome. Some studies show improved glucose uptake in muscle tissue during exercise, but this is primarily performance-related rather than metabolic. Evidence is insufficient to recommend specifically for metabolic conditions.
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Creatine on Amazon
Safety
Excellently safe. Contrary to old myths, it does not damage healthy kidneys or cause hair loss. It causes the muscles to hold more water, which may lead to 1-3 lbs of 'water weight' gain.
Interactions
- Diuretics: May increase the risk of dehydration.
Dosing
Standard Dose: 3-5 grams daily. Form: Creatine Monohydrate is the only form you need; it is the cheapest and the most studied. No 'loading phase' is necessary.
Cost
Very cheap. $10-15 per month.
The bottom line
Creatine isn't just for bodybuilders. It's a foundational 'cellular energy' supplement that supports both your body and your brain as you age.
References
- Rae C, Digney AL, McEwan SR, et al. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150.
- McMorris T, Mielcarz G, Harris RC, et al. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007;14(5):517-528.
- Avgerinos KI, Spyrou N, Bougioukas KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.