Recent research continues to reinforce creatine monohydrate as one of the most effective and well-studied supplements for both physical and cognitive performance. A 2023 systematic review in Nutrients found consistent improvements in strength, power output, and lean muscle mass across trained and untrained populations, with no evidence of adverse effects at standard daily doses of 3–5 g (Kreider et al., 2023). Beyond exercise performance, emerging studies suggest creatine may support brain energy metabolism; a 2024 review in Frontiers in Nutrition reports modest but meaningful benefits for short-term memory, mental fatigue, and resilience under sleep deprivation or stress, particularly in individuals with lower baseline creatine stores (Avgerinos et al., 2024). Together, these findings position creatine not only as a cornerstone supplement for athletes, but also as a promising compound for everyday cognitive and metabolic support when used responsibly.
References
Kreider, R. B. et al. (2023). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. Nutrients.
Avgerinos, K. I. et al. (2024). Effects of creatine supplementation on cognitive function: a systematic review. Frontiers in Nutrition.