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Also known as: Creatine Monohydrate, CreaPure
The most studied supplement in history with robust evidence for both physical performance AND cognitive enhancement — the single best supplement for brain and body.
Creatine monohydrate is the most researched supplement ever produced, with over 1,000 clinical studies. While famous for athletic performance, its cognitive benefits are increasingly recognized — particularly for vegetarians, sleep-deprived individuals, and aging populations.
The brain uses 20% of the body's energy despite being 2% of body mass. Creatine provides a rapid ATP buffer via the phosphocreatine system. Supplementation increases brain creatine stores by 5-15%, providing a meaningful cognitive energy reserve.
5g/day for 4+ weeks achieves full saturation without a loading phase. Loading (20g/day for 5 days) reaches saturation faster but often causes GI discomfort.
At ~$0.10/day for 5g, creatine provides more benefit per dollar than any other supplement. Monohydrate is the gold standard — fancy forms (HCl, buffered, etc.) offer no proven advantage.
Creatine is phosphorylated to phosphocreatine by creatine kinase, providing a rapid phosphate donor for ADP→ATP conversion during high-energy demands. In the brain, it buffers ATP in neurons and glial cells, reduces oxidative stress via direct antioxidant activity, and modulates glutamate neurotransmission.
Typical Dose
3-5g
Frequency
Daily
Cycle Length
Ongoing (no cycling needed)
Half-Life
~3 hours (but stores accumulate)
Over 1,000 clinical studies. ISSN position stand. Overwhelming evidence for safety and efficacy. The most studied supplement in existence.
Exceptionally safe. No adverse effects in any long-term study. Transient water retention (1-2kg) during initial loading. Does NOT cause kidney damage in healthy individuals (myth debunked repeatedly). Safe for adolescents, adults, and elderly.
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