How it may work
Supports rapid cellular energy recycling through the phosphocreatine system.
BizonyítékszintBizonyítékszint B
Böngéssz a független, közérthető bizonyíték-adatlapok között. Minden szint egy pontos kutatási kérdésre válaszol, és nem termékminősítés.
Utolsó felülvizsgálat: 22 Aug 2026Why people are interested
Supports rapid cellular energy recycling through the phosphocreatine system.
Outcome map
One ingredient. Different questions.
Each row answers a separate question; evidence strength can differ by outcome.
- 01Level A
Repeated high-intensity effort
The clearest human evidence supports repeated short, high-intensity effort and training capacity in healthy adults.
- 02Level B
Resistance training in older adults
When added to resistance training, pooled studies suggest modest extra lean-tissue and selected strength or functional gains.
- 03Level D
General cognition
Human results are mixed, and current evidence does not establish a reliable general cognitive benefit in adults.
- 04Level D
Bone density and fractures
The longest large trial did not improve bone mineral density, and fracture prevention has not been established.
- 05Level D
Biological aging and lifespan
No direct randomized human evidence shows that creatine slows validated biological aging or extends life.
What people have studied
Creatine's best-established benefit is support for repeated high-intensity effort and training capacity. In older adults who resistance train, pooled trials suggest modest additional lean-tissue and selected strength or functional gains; general cognition, bone mineral density, biological aging and lifespan benefits are not established.
What to consider
Published kidney markers are broadly reassuring under studied conditions, but serum creatinine can change and unrestricted safety in kidney disease, pregnancy or medically complex populations is not established.
Local pathway
Positive-list guidance identified; dose and finished product require clearance.
Források
Források
Böngéssz a független, közérthető bizonyíték-adatlapok között. Minden szint egy pontos kutatási kérdésre válaszol, és nem termékminősítés.
- 01NIH ODS — exercise and athletic performance fact sheet ↗
- 02Creatine plus exercise in older adults — 2025 systematic review and meta-analysis ↗
- 03Creatine plus resistance training in older adults — meta-analysis ↗
- 04Creatine and physical function in older or clinical adults — systematic review ↗
- 05EFSA — creatine and cognitive-function evidence opinion ↗
- 06Two-year creatine trial in postmenopausal women ↗
- 07Creatine and kidney-health markers — 2026 systematic review and meta-analysis ↗
- 08Thai FDA positive-list index — creatine (regulatory) ↗