Creatine
Phosphocreatine-based energy buffer with well-established performance and modest cognitive benefits.
Pharmacology
Contents
WHAT IS CREATINE?
Detailed overview
Creatine is a natural guanidine compound the body makes from the amino acids arginine, glycine and methionine, and which also occurs in meat and fish. The enzyme creatine kinase shuttles a phosphate group between creatine and ADP/ATP, storing energy as phosphocreatine and rapidly releasing it during peak demand, so it accelerates ATP resynthesis in high-energy tissues like muscle and brain. It is one of the most strongly evidenced supplements for increasing muscular power and strength. On the cognitive side, randomized trials show a modest memory and processing-speed benefit that is most detectable under stress (sleep deprivation, mental fatigue) or when baseline creatine is low, such as in vegetarians and older adults.
Mechanism
Phosphocreatine/ATP energy buffer (creatine kinase)
Half-life
Plasma ~3 h; muscle stores fill over weeks
Legal status
OTC dietary supplement (not WADA-banned)
Receptor profile
- Phosphocreatine/ATP buffer (creatine kinase)Strong
- Brain energy metabolismModerate
- Skeletal muscle energy supplyModerate
Safety
Side effects, stop signs, contraindications
Side effects · 4
- Water retention and early weight gain, mainly from intracellular water binding
- Stomach upset, diarrhea or nausea with large single (loading) doses
- Rare muscle cramping, though controlled studies do not clearly confirm this
- Transient rise in serum creatinine that can skew eGFR readings without indicating kidney damage
Contraindications · 3
- Pre-existing kidney disease or reduced renal function: medical consultation advised before use
- Pregnancy and breastfeeding: likely safe but targeted data are limited, caution advised
- Extra caution with nephrotoxic agents, monitoring renal function
Related Nootropics
Same therapeutic category
Studies
Related research and clinical findings
Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
Rae C, Digney AL, McEwan SR, Bates TC
Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D
The effects of creatine supplementation on cognitive performance-a randomised controlled study
Sandkühler JF, Kersting X, Faust A, et al.
Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol
McMorris T, Harris RC, Swain J, et al.
Creatine supplementation and cognitive performance in elderly individuals
McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A
The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
Benton D, Donohoe R
FAQ
FAQ
Phosphocreatine-based energy buffer with well-established performance and modest cognitive benefits.
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Structure & chemistry
The information here is strictly for educational and scientific purposes. It does not replace medical advice or clinical consultation, and it does not encourage illegal substance or pharmaceutical use. Data is sourced. When in doubt, consult your doctor.