Creatine Research Library: 67 Studies Reviewed
Creatine research library - 67 study summaries spanning 30 years. Key findings and practical takeaways.
67 articles
Allen 2012: Creatine Metabolism and Brain Function in Vegetarians
Review of Allen 2012 on creatine metabolism and cognitive effects in vegetarians. Why plant-based dieters have lower brain creatine and benefit most.
Antonio & Ciccone 2013: Long-Term Creatine Safety
Study summary of Antonio & Ciccone 2013 on long-term creatine supplementation safety over 5 years. See the evidence.
Avgerinos et al. 2018: Systematic Review of Creatine's Effects on Cognitive Function
Deep dive into Avgerinos 2018 meta-analysis of creatine and cognition. Memory, reasoning benefits, stressed populations, and implications for brain health.
Bemben & Lamont 2005: Creatine, Bone, and Muscle in Older Adults — Study Summary
Summary of Bemben & Lamont (2005) reviewing creatine's effects on bone mineral density and muscle function in aging populations. Here's what the research found.
Bender et al. 2005: Long-Term Creatine Supplementation in Parkinson's Disease
Review of Bender et al. 2005 showing 2-year creatine supplementation is safe in Parkinson's patients. No adverse renal or hepatic effects observed.
Branch 2003: Meta-Analysis of Creatine's Effect on Body Composition and Performance
Review of Branch 2003 meta-analysis examining 100 creatine studies on body composition and performance. Lean mass gains, effect sizes, and practical takeaways.
Brosnan et al. 2007: The Inter-Organ Metabolism and Synthesis of Creatine
Review of Brosnan et al. 2007 on endogenous creatine synthesis. How kidneys, liver, and pancreas produce creatine and why dietary intake matters.
Buford et al. 2007: ISSN Position Stand on Creatine Supplementation and Exercise
Review of the 2007 ISSN position stand by Buford et al. on creatine and exercise. Key safety conclusions and dosing guidelines. Here's what the research found.
Burke 2003: Creatine and Vegetarian Athletes
Study examining creatine supplementation benefits in vegetarian vs omnivore athletes and exercise performance. See the evidence.
Candow et al. 2019: Creatine for Healthy Aging Review
Comprehensive review of creatine's benefits for aging: muscle preservation, bone health, and cognitive function. The data may surprise you.
Chilibeck et al. 2017: Creatine and Bone Mineral Density in Postmenopausal Women
Review of Chilibeck et al. 2017 RCT showing creatine plus resistance training attenuates bone loss in postmenopausal women over 12 months. See the evidence.
Clarke et al. 2020: Female-Specific Creatine Supplementation Research
Review of Clarke et al. 2020 on creatine research in female athletes. Why women may respond differently and benefit uniquely from supplementation.
Cook et al. 2011: Creatine Supplementation and Skill Execution Under Fatigue
Review of Cook et al. 2011 showing creatine helps maintain skill execution accuracy when fatigued. Implications for sport-specific performance.
Dalbo et al. 2008: Creatine Safety Review — Putting Health Claims to Rest
Summary of Dalbo et al. (2008) comprehensive safety review concluding creatine monohydrate is safe for healthy individuals at recommended doses.
Dolan et al. 2019: Beyond Muscle — Creatine's Effects on Brain Creatine, Cognition, and TBI
Review of Dolan 2019 on creatine beyond muscle. Brain creatine content, cognitive processing, and TBI neuroprotection. The data may surprise you.
Dolan et al. 2019: Beyond Muscle — A Systematic Review of Creatine's Non-Athletic Benefits
Review of Dolan et al. 2019 systematic review on creatine beyond muscle. Evidence for brain creatine, cognitive processing, and traumatic brain injury.
Forbes et al. 2022: Creatine and Resistance Training Meta-Analysis in Older Adults
Review of Forbes et al. 2022 meta-analysis showing creatine plus resistance training adds 1.37 kg lean mass in older adults. Combating sarcopenia.
Forbes et al. 2022: Creatine and Lean Body Mass in Older Adults — A Systematic Review and Meta-Analysis
Forbes 2022 meta-analysis on creatine plus resistance training in older adults. 1.37 kg lean mass gain and sarcopenia prevention.
Forbes et al. 2023: Creatine and Brain Function Meta-Analysis
Meta-analysis of creatine's effects on cognitive function across multiple studies and populations. The data may surprise you.
Gotshalk et al. 2002: Creatine Supplementation in Elderly Men — Study Summary
Summary of Gotshalk et al. (2002) showing creatine improved body mass, strength, and functional capacity in men aged 59-73 without exercise. See the evidence.
Green 1996: Carbohydrate Enhances Creatine Uptake
Study showing carbohydrate co-ingestion increases muscle creatine uptake via insulin-mediated transport. See the evidence.
Hall et al. 2021: Creatine Dose-Response Relationship — Study Summary
Summary of Hall et al. (2021) on creatine dose-response. Examines optimal dosing strategies for muscle creatine saturation. See the evidence.
Hersch et al. 2006: Creatine in Huntington's Disease — Phase II Clinical Trial
Review of Hersch et al. 2006 phase II trial of creatine in Huntington's disease. Safety and tolerability of 8 g/day creatine confirmed over 16 weeks.
Hoffman et al. 2006: Creatine and Football Performance — Study Summary
Summary of Hoffman et al. (2006) on creatine in football players. Creatine improved sprint performance and power output in athletes. The data may surprise you.
Hoffman et al. 2006: Creatine and Football Performance — Study Summary
Summary of Hoffman et al. (2006) examining creatine's effects on sprint performance and body composition in college football players. See the evidence.
Hultman 1996: The Original Creatine Loading Protocol
creatine - the foundational study establishing the 20g/day loading protocol that remains the gold standard today.
Jagim et al. 2012: Buffered Creatine vs Monohydrate — No Advantage Found
Review of Jagim et al. 2012 comparing buffered creatine (Kre-Alkalyn) to monohydrate. No difference in muscle creatine, performance, or side effects.
Kious 2019: Creatine Augmentation for Depression
Review of evidence for creatine as an adjunct treatment for major depressive disorder and bipolar depression. The data may surprise you.
Kreider et al. 2003: 21-Month Long-Term Creatine Safety Study
Review of Kreider et al. 2003 studying 21 months of creatine supplementation in athletes. Comprehensive safety data on 98 health markers confirmed safe.
Lanhers 2015: Creatine and Upper Body Strength Meta-Analysis
Meta-analysis confirming creatine significantly improves upper body strength in resistance-trained individuals. See the evidence.
Lanhers 2015: Creatine and Upper Body Strength Meta-Analysis
Meta-analysis showing creatine supplementation significantly improves upper body strength, particularly bench press performance. See the evidence.
Lanhers 2017: Creatine and Exercise Performance Meta-Analysis
Meta-analysis of creatine's effects on overall exercise performance including strength, power, and endurance. The data may surprise you.
Lanhers 2017: Creatine and Exercise Performance Meta-Analysis
Meta-analysis confirming creatine improves exercise capacity across strength, power, and high-intensity activities. Here's what the research found.
Lopez 2009: Creatine and Hydration Status
Study showing creatine does not cause dehydration — actually improves total body water and hydration status. The data may surprise you.
Ostojic 2016: Guanidinoacetate as a Creatine Precursor — Study Summary
Summary of Ostojic (2016) on GAA as creatine precursor. Examines guanidinoacetate supplementation as an alternative creatine pathway.
Ostojic 2021: Creatine and the Gut-Brain Axis — An Emerging Frontier
Review of Ostojic 2021 on creatine's role in the gut-brain axis. How gut microbiome, creatine metabolism, and neural function are interconnected.
Persky & Brazeau 2001: Clinical Pharmacology of Creatine — Study Summary
Summary of Persky & Brazeau (2001) reviewing creatine's pharmacokinetics, including absorption, distribution, metabolism, and excretion pathways.
Powers et al. 2003: Creatine as a Dietary Supplement — Study Summary
Summary of Powers et al. (2003) comprehensive creatine review. An early landmark review covering efficacy, safety, and mechanisms.
Rawson et al. 2018: Creatine Supplementation and Exercise Recovery — Study Summary
Summary of Rawson et al. (2018) on creatine and exercise recovery. Creatine may reduce muscle damage markers and speed post-exercise recovery. See the evidence.
Roschel et al. 2021: Comprehensive Review of Creatine Supplementation and Brain Health
Review of Roschel 2021 on creatine and brain health. Cognitive function, neuroprotection, mental health, creatine deficiency syndromes, and clinical potential.
Roschel et al. 2021: Creatine's Clinical Applications Beyond Sport
Review of Roschel et al. 2021 exploring creatine's clinical uses beyond athletics. Evidence for brain health, aging, metabolic disease, and rehabilitation.
Sakellaris et al. 2006: Creatine in Children with TBI — Study Summary
Summary of Sakellaris et al. (2006) on creatine for children with traumatic brain injury. Creatine improved recovery outcomes. Here's what the research found.
Sandkuhler et al. 2023: Creatine and Cognition in Vegetarians — Study Summary
Summary of Sandkuhler et al. (2023) on creatine and vegetarian cognition. Creatine improved working memory and processing speed. The data may surprise you.
Smith-Ryan 2021: Creatine Supplementation in Women
Review of creatine's unique benefits for women including mood, cognition, bone health, and body composition. See the evidence.
Syrotuik & Bell 2004: Creatine Responders vs Non-Responders
Study identifying characteristics that distinguish creatine responders from non-responders in muscle uptake. The data may surprise you.
Syrotuik & Bell 2004: Creatine Responders vs Non-Responders — Study Summary
Summary of Syrotuik & Bell (2004) identifying characteristics of creatine responders vs non-responders. Muscle fibre type predicts response.
Tarnopolsky et al. 2000: Creatine in Neuromuscular Diseases — Study Summary
Summary of Tarnopolsky (2000) reviewing creatine's therapeutic potential in neuromuscular diseases including muscular dystrophy and mitochondrial disorders.
Toniolo 2017: Creatine for Bipolar Depression
RCT showing creatine augmentation improved depression scores in bipolar II disorder patients on medication. See the evidence.
Turner et al. 2015: Creatine Augmentation for Depression in Women — Study Summary
Summary of Turner et al. (2015) on creatine for depression in women. Creatine augmented antidepressant response in female patients. See the evidence.
Van der Merwe 2009: Creatine and DHT — The Hair Loss Study
Analysis of the single study linking creatine to DHT increase — the origin of the hair loss concern. Here's what the research found.
Vandenberghe 1996: Caffeine and Creatine Interaction Study
Summary of the single 1996 study suggesting caffeine counteracts creatine — never replicated in 25+ years. Here's what the research found.
Vandenberghe et al. 1997: Creatine Supplementation in Women — Study Summary
Summary of Vandenberghe et al. (1997) on creatine in sedentary women. Long-term creatine with training increased strength and lean mass.
Volek et al. 1999: Creatine and Hormonal Responses to Resistance Exercise — Study Summary
Summary of Volek et al. (1999) on creatine, testosterone, and hormonal responses during 12 weeks of resistance training in trained men.
Volek et al. 1999: Creatine and Testosterone Response — Study Summary
Summary of Volek et al. (1999) on creatine and testosterone. Examined hormonal responses to creatine with resistance training. See the evidence.
Wallimann 2011: The Phosphocreatine System
Comprehensive review of the creatine kinase/phosphocreatine system and its role in cellular energy metabolism. Here's what the research found.
Wyss & Kaddurah-Daouk 2000: Creatine and Creatinine Metabolism — Study Summary
Summary of Wyss & Kaddurah-Daouk (2000) comprehensive review of creatine synthesis, transport, and degradation pathways in health and disease.
Candow et al. 2014: Creatine and Resistance Training in Older Adults — Study Summary
Summary of Candow et al. (2014) on creatine for sarcopenia. Creatine enhanced muscle mass and strength gains in older adults. The data may surprise you.
Gualano et al. 2011: Creatine and Type 2 Diabetes — Study Summary
Summary of Gualano et al. (2011) on creatine in type 2 diabetes. Creatine plus exercise improved glycemic control and GLUT-4. The data may surprise you.
Harris et al. 1992: The Landmark Creatine Loading Study That Started It All
Deep dive into Harris et al. 1992 — the first study to show creatine supplementation increases muscle creatine by 20%. Study design, findings & implications.
Hultman et al. 1996: Creatine Loading Protocols — Study Summary
Summary of Hultman et al. (1996) on creatine loading protocols. Low-dose 3g/day matches 20g/day loading for muscle saturation. Here's what the research found.
Kreider et al. 2017: The ISSN Position Stand on Creatine Safety & Efficacy
Complete summary of the ISSN Position Stand on creatine (Kreider et al. 2017). Key conclusions, evidence tiers, safety confirmation & recommendations.
McMorris et al. 2006: Creatine Protects Cognition During Sleep Deprivation — Study Summary
Summary of McMorris et al. (2006) on creatine and sleep deprivation. Creatine mitigated cognitive decline after 24 hours without sleep. See the evidence.
Poortmans & Francaux 2000: Creatine Does Not Impair Kidney Function — Study Summary
Summary of Poortmans & Francaux (2000) on creatine kidney safety. Up to 5 years of use showed no adverse renal effects. Here's what the research found.
Rae et al. 2003: Creatine Improves Brain Performance in Vegetarians — Study Summary
Summary of Rae et al. (2003) on creatine and cognitive function. 5g/day for 6 weeks improved memory and reasoning by 20%. Here's what the research found.
Rawson & Venezia 2011: Creatine, Aging, and Cognitive Function — Study Summary
Summary of Rawson & Venezia (2011) on creatine use in elderly and cognitive effects. Brain creatine declines with age. Here's what the research found.
Smith-Ryan et al. 2021: Creatine Supplementation in Women's Health — Study Summary
Summary of Smith-Ryan et al. (2021) on creatine in women. Benefits across pregnancy, menopause, mood, cognition, and bone health. The data may surprise you.
Sullivan et al. 2000: Creatine Protects Against Traumatic Brain Injury — Study Summary
Summary of Sullivan et al. (2000) on creatine and TBI neuroprotection. Pre-treatment reduced cortical damage by up to 50%. Here's what the research found.