Origin & tradition
Not traditional: creatine is an endogenous compound popularized first in sports science, now studied for healthy aging.
Western tradition · Muscle & brain energy
Creatine 肌酸
One of the most evidence-backed supplements anywhere — for muscle, and increasingly for the aging brain.
343ClinicalTrials.gov matched
193PubMed RCT records
22Meta-analysis records
4+PubMed records
Creatine monohydrateKey active compound
Data definition. Matched records include all indexed medical endpoints for this intervention — not only longevity. Longevity-relevant records are screened separately and cited in the evidence summary below. Counts are matched-record volumes, not de-duplicated trials and not efficacy claims.
Why longevity buyers care
Key active: Creatine monohydrate.
Creatine buffers cellular ATP; combined with resistance training it counters sarcopenia in older adults, and trials are exploring cognitive and mood benefits under metabolic stress.
Effect summary
Studied health outcomes
Editorial summary — This table is curated by hand from published research consensus, not automatically calculated from our trial database. Grades reflect our interpretation of the literature. Treat as a starting point, not a definitive verdict. See the Evidence panel below for the underlying trial and paper counts sourced directly from ClinicalTrials.gov and PubMed.
| Health outcome | Effect | Magnitude | Grade |
|---|---|---|---|
| Muscle strength (1RM) | Increases | Strong | A |
| Lean body mass | Increases | Strong | A |
| High-intensity exercise capacity | Increases | Strong | A |
| Cognitive performance (short-term) | Increases | Minor | B |
| Muscle recovery | Increases | Moderate | B |
| Bone mineral density (with exercise) | Increases | Minor | C |
Grade: A = robust RCTs · B = several RCTs / meta-analysis · C = limited or mixed RCTs · D = observational or early data
Dosage guidance
How Creatine is typically used
- Typical dose
- 3–5 g/day
- Form
- creatine monohydrate powder (no need for other forms)
- Timing
- any time; post-workout or with carbs may slightly improve uptake
Loading phase (20 g/day × 5–7 days) saturates stores faster but is optional — 3–5 g/day reaches the same plateau in 4 weeks. Creatine monohydrate is the best-researched form; no need for creatine HCl or ethyl ester.
Informational only — not a prescription or personalised medical advice. Consult a qualified clinician before starting any supplement or medication.
Evidence summary
What the research actually says
84Evidence confidence
Extensive human-trial evidence193 randomized controlled trials · 22 meta-analyses / systematic reviews
Strong human RCTs (muscle/sarcopenia); growing cognitive data
Creatine buffers cellular ATP; combined with resistance training it counters sarcopenia in older adults, and trials are exploring cognitive and mood benefits under metabolic stress.
343registered clinical trials reference this intervention
3selected from 4+ PubMed papers (longevity / aging angle)
Key active: Creatine monohydrate.
According to PubMed and ClinicalTrials.gov: trial counts from ClinicalTrials.gov, peer-reviewed literature from PubMed. Counts auto-refresh weekly; last checked 2026-07-19. They include trials across many endpoints, not only longevity.
Informational only — not medical advice, a treatment claim, or a substitute for a qualified clinician. Evidence strength varies; we show mixed and null results on purpose.
Evidence collections
Creatine appears in
Compare the evidence
How Creatine stacks up
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