Performance

Creatine

Creatine monohydrate

Packet question: performance, training adaptation, physical function, cognition, bone health and healthy agingEvidence level B

Level B describes a substantial but bounded human evidence base for this exact question; read the conclusion for whether the result is positive, null or bounded.

This B grade applies only to the controlling packet question. Outcome grades below are more specific; neither the packet grade nor an outcome grade is an ingredient-wide or finished-product grade.

IN PLAIN LANGUAGE

Why people are interested

Helps muscles recycle energy during short, intense effort. It is one of the best-studied tools for supporting strength and training performance.

Outcome map

One ingredient. Different questions.

Evidence can be stronger for a specific marker or population and weaker for a broader promise. Each row answers a separate question.

01
Repeated high-intensity effort
The clearest human evidence supports repeated short, high-intensity effort and training capacity in healthy adults.
Evidence level A
02
Resistance training in older adults
When added to resistance training, pooled studies suggest modest extra lean-tissue and selected strength or functional gains.
Evidence level B
03
General cognition
Human results are mixed, and current evidence does not establish a reliable general cognitive benefit in adults.
Evidence level D
04
Bone density and fractures
The longest large trial did not improve bone mineral density, and fracture prevention has not been established.
Evidence level D
05
Biological aging and lifespan
No direct randomized human evidence shows that creatine slows validated biological aging or extends life.
Evidence level D

Library trackFoundation topic

Last reviewed22 Aug 2026

Guide scopeIngredient research only

How it may work

Supports rapid cellular energy recycling through the phosphocreatine system.

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.

Sources + indexes

See where the explanation comes from.

Open the linked research and official records behind this guide. Early topics may begin with a research index while stronger sources are added.