Finding

Established evidence for high-intensity performance and lean mass. Maintenance 3–5 g/day (loading optional). Safe up to 5 years / 30 g/day in healthy individuals. The only consistent side effect is initial water-related weight gain.

View study · PMID 28615996

Dose

3 g/day × 4 weeks (vs loading)

Finding

3 g/day for 4 weeks achieves the same muscle saturation as loading — loading is not required.

View study · PMID 8828669

Finding

Evidence review of kidney damage, hair loss, dehydration/cramping myths: not supported in healthy individuals. The hair-loss claim rests on a single small study (DHT rose within normal range).

View study · PMID 33557850

Finding

Buffered creatine (Kre-Alkalyn) showed no advantage over monohydrate in muscle creatine content, body composition, or training adaptations.

View study · PMID 22971354

Finding

Small improvement in memory in healthy individuals, most notable in adults aged 66–76.

View study · PMID 35984306

Finding

Adult cognition: significant improvement in some domains including memory and attention speed.

View study · PMID 39070254

Finding

Effects on cognition in healthy adults were small and uncertain — caution against over-interpreting cognitive benefits.

View study

Finding

The creatine–cognition health claim was rejected for insufficient evidence — cognitive benefit is not yet at a claimable level.

View study · DOI 10.2903/j.efsa.2024.9100

Finding

Creatine supplementation showed no adverse effect on renal function markers in healthy individuals.

View study

Finding

Older adults, resistance training + creatine: +1.37 kg lean mass vs placebo, with additional upper/lower-body strength gains.

View study · PMID 29138605

Cohort

Adults with type 2 diabetes

Dose

1,500 mg/day divided (500 mg × 3)

Finding

Reported improvements in fasting glucose, HbA1c and lipid markers comparable to a standard glucose-lowering agent. Conducted in people with diabetes; findings do not transfer directly to healthy adults.

View study

Finding

On the "nature's Ozempic" claim: weight loss is far more modest than with GLP-1 drugs, while evidence for glycemic and metabolic marker improvement is real.

View study