คลังวิทยาศาสตร์

Creatine

Creatine monohydrate

ระดับหลักฐานระดับหลักฐาน B

ดูบันทึกหลักฐานอิสระที่อธิบายด้วยภาษาที่เข้าใจง่าย ระดับหลักฐานแต่ละระดับตอบคำถามวิจัยที่กำหนดและไม่ใช่คะแนนของผลิตภัณฑ์

ทบทวนล่าสุด: 22 Aug 2026

IN PLAIN LANGUAGE

Why 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.

01
Repeated high-intensity effort
The clearest human evidence supports repeated short, high-intensity effort and training capacity in healthy adults.
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.
Level B
03
General cognition
Human results are mixed, and current evidence does not establish a reliable general cognitive benefit in adults.
Level D
04
Bone density and fractures
The longest large trial did not improve bone mineral density, and fracture prevention has not been established.
Level D
05
Biological aging and lifespan
No direct randomized human evidence shows that creatine slows validated biological aging or extends life.
Level D

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.

แหล่งข้อมูล