Overview
Creatine is a naturally occurring compound found in small amounts in meat and fish and synthesised in the body from amino acids. It plays a key role in cellular energy production, particularly in tissues with high energy demand such as muscle and brain. It is one of the most extensively studied nutritional compounds, with strong evidence supporting its role in physical performance, muscle health, and cognitive function. Creatine is also widely supported by leaders in longevity, sports science, and clinical nutrition due to its consistent evidence base and safety profile.
Exceptional Evidence Base
Creatine is among the most well-researched compounds in nutrition science, with hundreds of studies including randomized controlled trials and meta-analyses supporting its efficacy and safety. It is consistently recommended across disciplines including performance science, healthy ageing, and cognitive health.
Why We Include It
1. Physical performance and strength Creatine consistently improves high-intensity exercise performance, strength, and power output.
2. Muscle mass and healthy ageing Creatine supports muscle mass and function, particularly when combined with resistance training.
3. Brain energy and cognition Creatine plays a role in brain energy metabolism and may support cognitive performance.
4. Recovery and cellular energy Creatine enhances cellular ATP availability, supporting recovery and resilience.
Key Nutrients & Compounds
- Creatine - Phosphocreatine
Evidence & References
Study 1 — Physical Performance
Type: Position stand / systematic review Population: Athletes
Key Finding: Improves strength, power, and exercise performance.
Why it matters: Enhances physical capacity.
Source: https://pubmed.ncbi.nlm.nih.gov/28615996/ Study 2 — Muscle Mass and Ageing
Type: Systematic review and meta-analysis Population: Older adults
Key Finding: Increased lean mass and strength with creatine.
Why it matters: Supports healthy ageing.
Source: https://pubmed.ncbi.nlm.nih.gov/17908288/ Study 3 — Cognitive Function
Type: Randomised controlled trial Population: Healthy adults
Key Finding: Improved working memory and cognitive performance.
Why it matters: Supports brain energy and cognition.
Source: https://pubmed.ncbi.nlm.nih.gov/14561278/
Summary
Creatine is one of the most well-supported compounds in nutrition science, with strong evidence for improving physical performance, supporting muscle mass, and contributing to cognitive function. It is widely supported by experts across longevity, performance, and clinical nutrition fields.