Creatine Research Library: 64 Studies Reviewed
Creatine research library - 64 study summaries spanning 30 years. Key findings and practical takeaways.
A Comprehensive Creatine Research Library
Creatine monohydrate is one of the most extensively studied dietary supplements in existence, with a research history spanning over three decades. Hundreds of peer-reviewed studies have examined its effects on muscle performance, brain function, aging, and metabolic health. Yet navigating this body of evidence can be overwhelming — papers are scattered across journals, written in dense academic language, and often hidden behind paywalls. Our research library solves this problem by collecting, summarizing, and organizing the most important creatine studies into a single accessible resource.
Each study summary in this library highlights the research question, methodology, key findings, and practical takeaways in plain English. We cover landmark studies that shaped current supplementation guidelines as well as recent investigations pushing the boundaries of what we know about creatine's benefits beyond the gym.
From Landmark Trials to Emerging Evidence
This collection includes foundational research on creatine and muscle performance, pivotal studies on cognitive enhancement, clinical trials involving older adults and special populations, and emerging work on creatine's role in neuroprotection and metabolic health. We also feature studies particularly relevant to Malaysian and Southeast Asian populations, where dietary creatine intake patterns and supplementation habits may differ from Western norms.
Whether you are a student, coach, healthcare professional, or simply a curious consumer who wants evidence rather than marketing claims, this research library provides the scientific foundation for making informed decisions about creatine supplementation. Every summary links back to the original published study so you can verify the evidence yourself.
Reviews & Position Stands
ISSN position stands, systematic reviews, and meta-analyses that summarise the literature
Creatine Research Overview: What 30+ Years of Science Shows
Comprehensive overview of creatine research spanning 30+ years. Key findings on muscle performance, brain health, safety, and clinical applications.
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.
Powers et al. 2003: Creatine as a Dietary Supplement — Study Summary
Summary of Powers et al. (2003) thorough creatine review. An early major review covering efficacy, safety, and mechanisms.
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.
Brain & Cognition Research
Studies on creatine for memory, mood, depression, and neurodegenerative disease
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.
Bender et al. 2008: Long-Term Creatine Supplementation in Parkinson's Disease
Review of Bender et al. 2008 showing 2-year creatine supplementation is safe in Parkinson's patients. No adverse renal or hepatic effects observed.
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.
Roschel et al. 2021: thorough 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.
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.
Sandkühler 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.
Safety Research
Long-term safety, kidney studies, hydration, hormonal effects, and drug interactions
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.
Lopez et al. 2009: Creatine and Hydration Status
Study showing creatine does not cause dehydration — actually improves total body water and hydration status.
Van der Merwe et al. 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.
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.
Performance Research
Strength, body composition, loading protocols, and exercise performance trials
Cook et al. 2011: Creatine, Sleep Deprivation and Skill Execution
Cook et al. 2011: a single acute dose of creatine offset the drop in rugby passing accuracy caused by sleep deprivation in elite athletes.
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.
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.
Hultman et al. 1996: The Original Creatine Loading Protocol
creatine - the foundational study establishing the 20g/day loading protocol that remains the gold standard today.
Lanhers et al. 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 et al. 2017: Creatine and Exercise Performance Meta-Analysis
Meta-analysis of creatine's effects on overall exercise performance including strength, power, and endurance.
Aging & Special Populations
Older adults, sarcopenia, bone density, women, and vegetarian/vegan studies
Burke et al. 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
thorough review of creatine's benefits for aging: muscle preservation, bone health, and cognitive function.
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.
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.
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.
Mechanisms & Pharmacology
Synthesis, transport, absorption, energy metabolism, and form-comparison studies
Green et al. 1996: Carbohydrate Enhances Creatine Uptake
Study showing carbohydrate co-ingestion increases muscle creatine uptake via insulin-mediated transport. See the evidence.
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.
Vandenberghe et al. 1996: Caffeine and Creatine Interaction Study
Summary of the single 1996 study suggesting caffeine counteracts creatine — never replicated in 25+ years.
Wallimann et al. 2011: The Phosphocreatine System
thorough review of the creatine kinase/phosphocreatine system and its role in cellular energy metabolism.
Wyss & Kaddurah-Daouk 2000: Creatine and Creatinine Metabolism — Study Summary
Summary of Wyss & Kaddurah-Daouk (2000) thorough review of creatine synthesis, transport, and degradation pathways in health and disease.
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